Shoulder Rehabilitation

Pec Minor Lacrosse Ball Mobilization

Take the lacrosse ball, place it in the front wall of your armpit and pull it in towards the center of your chest. With the ball securely compressing the pec muscle, lean against a door jam and slowly bring your arm as high as you can, then bring your arm as far back behind you as you can. Roll each side out for 1 to 2 minutes. Really focus on the areas where it feels the tightest.

Lat and Rotator Cuff Lacrosse Ball Mobilization

Take the lacrosse ball, place it on your shoulder blade and pin it against the wall. Starting with your arm flexed and your palm facing toward your shoulder, slowly bring your arm up above your head while turning your palm outward. Roll each side out for 1 to 2 minutes. Really focus on the areas where it feels the tightest.

Doorway Pec Stretch

Start with your feet centered in the middle of the doorway. Bring both arms up so that your elbows are at shoulder height and so that your forearms are resting flat against the door frame. From here step forward with one leg (doesn’t matter which, this is just to avoid you over extending your back). The stretch should be felt between the front of your shoulder and chest. Hold the stretch for 20 seconds 3 times.

Lat Stretch

With an outstretched right arm hinge forward at the hips and grab the doorframe. From here drop your right leg back on the same side. Stretch should be felt on the back side of the armpit. Hold 20 seconds 3 times on each side.

Banded Pull Aparts

Start from a standing position, shoulders tucked down and back, from here hold the exercise band in front of you at shoulder height with tension on the band. From here pull the band apart making sure to keep your shoulders tucked down and back the entire time. Slowly return to the starting position and perform 3 sets of 15 repetitions.

Straight Arm Pulldowns

With your arm straight in front of you, and the band wrapped around the doorknob, grab the band and pull down until your arm is behind your body. Slowly return to the starting position and perform 3 sets of 15.

Shoulder External Rotation

With your shoulder tucked down and back and your elbow bent, grab the band wrapped around the doorknob. From here picture a pole going through the top of your shoulder and coming out of your elbow, all you are doing is rotating around that pole, pulling outward, do not straighten the arm. Perform 3 sets of 15.

Shoulder Internal Rotation 

With your shoulder tucked down and back and your elbow bent, grab the band wrapped around the doorknob. From here picture a pole going through the top of your shoulder and coming out of your elbow, all you are doing is rotating around that pole, pulling inward, do not straighten the arm. Perform 3 sets of 15.