This exercise is working the rotator cuff muscles this is called external rotation this subject is doing a great job keeping his elbows right at his side keeping tension on the band he’s keeping the shoulders in a good position down and back pulling the shoulder blades together and keeping the shoulder blades squeeze together while doing the exercise he’s also keeping his head and neck in a good position chin tucked that’s a perfect position to do.
This exercise we’re going to then progress this to working the same motion with the arm in different positions like oh please so what you’re going to see is we’re going to then work it with the arm here with the arm here so different positions in different angles you can relax that one the key is going to be that if you imagine a stick kind of coming up through his elbow up out of the shoulder he’s going to rotate the shoulder around that stick the elbow once you start should stay in the same position so I’m being I’m showing you keeping it in the same position and working up and down we’re working external rotation and internal rotation against resistance and I’ll show that with using bands and using cans of food or weights in different positions but this there’s no wrong answer you can work that in this position you can work it in this position anywhere that you’re working the shoulder with volleyball you’re working your arm overhead a lot and so you really do want to progress to working those Rotator muscles in this position ultimately it’s a good place to start here but you don’t want to start with up or you don’t want to finish there you want to progress to different positions here you can work with your hand in front of your body arm to the outside of your body elbow higher the whole time you’re working that rotation of the shoulder internal and external keeping the elbow in the same place this one is going to show working internal rotation same common thing standing upright pinching the shoulder blades together pulling behind he keeps the elbow in the same spot and I like to describe this movement of the hand to keep the wrist stiff it’s like you’re sliding a glass across a table so go ahead and pull across and back pull across and back again this is sort of the easiest position stand upright look straight ahead chin tuck good take a step to the left and now we’re going to bring the step forward now I’m going to show you coming up at a little bit different angle okay same thing rotate perfect just go straight to a flat position horizontal and back go ahead go okay you’re going to go this direction and go ahead and pivot good don’t straighten the elbow as you go keep a 90 degree angle at the elbow in that way good good now we’re going to raise up and show a higher angle very good and cut even higher no hold on bend the elbow 90 degrees let me bend it and you’re going to bring your hand yeah your movement is going to be this this position keep your wrist step going so the idea is that’s working internal rotation at different positions of the elbow and the shoulder we’re going to now show the same thing working external rotation through different positions you could see it was a lot harder for him up here he was wanting to straighten the elbow as he pulled down you want to keep your elbow at 90 degrees and keep a straight rotation sort of position then you can tie this you can have a partner work with you you can hitch it to a door frame you can tie it around a pole like if you’re at volleyball you want to tie this around a pole and work in different positions so there’s different ways you can fixate the other side but the key is working that rotation position keep the elbow at 90 degrees the full time and you’re going to work it close to the body going to raise it up you’re going to work it at 90 then you’re going to come forward work it a little bit in front of you work it here work it all different positions so that your shoulder has good rotator cuff muscles supporting it anywhere that you have your shoulder this is showing how to work external rotation at some different positions again these are just examples but you can modify key printables stand up nice and Tall squeeze the shoulder blades together look straight ahead tuck the chin in a nice position to keep the neck straight the elbow needs to stay at 90 degrees and once you start the elbow stays in the same position in Space the whole time so he’s going to work with the arm out of the side nice and easy now he’s going to bring the elbow at about 45 degrees 90 degree elbow bend your elbow a little bit more there you go nice okay we’re going to bring the elbow up High okay pull your shoulder blades together don’t hike your shoulder towards your head okay it’s doing a pretty good job he’s starting to hike the shoulder a little bit well let’s try up in this position go ahead keep that elbow in the same spot in space I’m going to give you a little bit more resistance make your work a bit more very good it must come up higher there you go keep the elbow 90 degrees good he’s wanting to straighten that elbow at the top keep the elbow High raise your arm up higher so it’s getting a little bit more challenging for him to control the movement I’m going to keep that elbow right here in space okay pour him back towards the wall a bit more there you go okay and we’ll even go see how he can do a pie bend the elbow there this might be a little hard for him to coordinate I’m going to hold the elbow in space make them rotate around it all right pull towards your head more there you go now I want you want you going and I’m going to move my hand I want your elbow to stay in the same spot keep it there keep it there good.
This exercise is for another one of the rotator cuff muscles but it clearly brings in other shoulder muscles as well so holding a weight could even be as little as I can you stand up tall squeeze the shoulder blades together you’re going to be not straight ahead but maybe about 20 25 degrees out thumbs up and just raise up and back down to your hip and up and back down to your hip you want to keep the shoulder blades pinched together and not don’t bring them up towards your head there you go okay so that’s just showing holding a lighter weight see if this weight is too much or it’s good straighten the elbow good okay and last you can also do this with some with a simple band and you could even stand on the band with your foot you’re going to need to stand a little bit further good let’s bring it back to you now okay again thumb up bring it up okay it’s way too easy you’re going to cinch up on it good inch elbows straight raise up to my hand and back as soon as the tension’s off don’t keep going just maintain tension okay stop or my hands are stopped and up very good this one is working extra rotation of the shoulder it’s the same theme as the exercises we did in standing where you’re going to still be pulling the shoulder blades together you have the head in a nice position don’t lift it just relax it pin that elbow don’t let that elbow move around and bring the hand up good and keep going lower as long as you can keep that elbow in position can you lower anymore and um good and lower and up so this is a nice one to do it controls your whole body now he’s starting to move the elbow keep that so you only want to work it as long as you have really good form where your elbow stays in place okay go ahead and come on up again come on up good and back down if you start to get sloppy and you’re moving your whole trunk you’ve done too many or you need a lighter weight fun so this is working the rotator cuff lying on the stomach if you’re if you can turn your head to the side most of you will be able to go ahead and do that the same thing you want to have a 90 degree angle at the elbow and rotate around that elbow go ahead and come on up good and tighten these muscles as you come up tighten tighten tighten so he’s working both the rotator cuff the extra rotators two of the rotator cuff muscles but he’s also working his trapezius muscles as well which is really nice don’t let the shoulder come up towards the head ideally if you have the mobility you would want your body in a position where your shoulder is at 90 degrees your body his Mobility doesn’t allow him to do that so this is pretty good position for him and you can see he’s using a can of fruit for his weight you don’t have to have a high weight a higher weight you can if you can handle it so this is a subject with a little bit more mobility in her body so you can see your heads relax nicely she’s just lying on the stomach the edge of the table or mat or whatever bed whatever you’re working on is right at the elbow and she’s going to work her external rotation bringing the hand upwards good and back down and rest you can rest the arm on the table and go ahead and keep repeating hand down and hand up turn your thumb up as you come up good and when you come up squeeze and hold and back down up squeeze and hold back down and up squeeze and hold them back down so this would be an option starting with no weight just coming up and holding in that position and then you can gradually add more resistance or add a light weight a can of tomato paste then move up to a bigger can then maybe move to a five pound weight or rubber band resistance in.
This exercise you’re going to lay on your stomach over a bossy ball like this or some towels even over a Swiss ball and we’re going to do a series of exercises so we’re going to do eyes where we’re bringing the hands straight overhead wise where your hands come just at an angle T’s where they’re coming straight apart and then W’s where you’re coming up in this position um an important thing with all of these is the focus is on the shoulder blade muscles so you want the muscles on the inside of the shoulder blades to be pulling the shoulder blades together and then pulling down towards the buttocks they should not rise up towards the ears in any way so my helper here is going to be pointing to those muscles that we want to really be working okay so first the eyes thumbs up straight up and tap where the lower trapezius and mint there you go mentioned use this so straight up that’s the eyes wise you’re going to come out maybe about 20 degrees chin tuck position protect the neck again squeezing the shoulder blades together as you raise up tease I don’t want to do this I want to do this and W’s this is a way you can do these eyes wise W’s T’s and also some l x exercises anywhere you are it’s a great one that you can do even right before practice randomly throughout the day you don’t need any equipment it’s super easy so it’s what I demonstrated on the floor but now you’re in standing it feels a little funny because when you stand you really need to stick your bottom out and get your body forward sometimes a staggered stance feels better and we’re going to work hands here tucking my chin my focus is my shoulder blade muscles so we’re going to do eyes come out wise I’m squeezing my shoulder blade muscles together as I raise tease again not letting my shoulders come up to my head W’s we’re going to start with our hands together and bring them out to the side again bringing the shoulder blades down towards the buttocks and together and the last would be what we call L’s so you’re in this position like a t but now I’m going to let my hands drop and come up thumbs up those same exercises the eyes y’s T’s W’s and L’s can be done holding on to weights cans of food are good sort of lighter weights these are actually too heavy for me my form is not going to be great I just want you to see the idea of using a weight to do these exercises so I’ll do a few so if I was going to do the t’s again I’m trying to keep my back in a good position tighten my abdominal muscles and I’m coming straight out you could do eyes here wise W’s and L’s yeah we’re going to start with just a prone or on the belly plank progression and if he needs to take a break he can lay down for a second but I’m going to take you through some steps that you can do that add to the common Plank and the common push-up okay go ahead and come up to a plank so the key obviously in this position is you don’t want the bottom all the way up and you don’t want to Sag okay so you want the to have a straight line from the shoulders to the hips down to the feet okay drop just a hair here and in this position I’ll guide you or come up just a haircut so in this position you can add what we call a plus at the top which is using some shoulder blade muscles to help you raise your this part of your body up so you’re going to push up here good now see how he raised the hips we don’t want to do that lower your hips a little try to push up just here push push push good he’s rounding out the upper back and he’s staying in a straight line across now we’re going to add the push-ups with the plus so do a nice push-up to keep a nice straight body keep going and remember straight heels to buttocks to shoulder what you probably can’t see from the angle is he’s sagging between the shoulder blades so at the top of the push-up he’s going to round out here without bringing his bottom up okay go ahead and do another push-up and don’t raise up here push up here push push good that’s the plus back down full push up back up push push push push very good and back down take a break for a second clearly we know that not everyone is at the stage where they can do full push-ups on the toes so you can also do these on your knees so stay on your knees and go ahead and do some push-ups nice and slow and easy okay okay you want to stay straight from your shoulder to your hip to your knee bring your hips down it should look just like your push-up before lower a bit here keep say straight knees to hips to shoulder and do the Plus at the top good and back down all the way back up plus at the top good and stuff this is an additional exercise to add some challenge to a normal plank so get in a plank position lower the buttocks good and we’re going to take the weight and we’re going to move the weight from one hand to the other spread the feet apart a little further than before and try not to move the hips so much okay keep the hips nice and steady good you can see he does a little better one side to the other on how much you shift in the body good and if possible add the Plus at the top and try to hold the Plus okay try not to rock the buttocks so much try to oh take a break okay and let’s go ahead again and try to keep your buttocks underneath where my hand are lower down a little bit good okay very good take a break and stop the next good progression is to walk with the hands go ahead try to keep the buttock down a little bit more there you go knees straight try to stay straight shoulders to hips to feet you can do shorter progressions with the hands you can do bigger ones just walking side to side try to keep the buttocks down a little bit so you’re nice and straight and try to keep that plus up here there you go very nice and this is a really nice progression that adds some workload and really helps the shoulder this next is another progression you want either socks on your feet so you slide on a hard floor or if you’re on a carpeted floor you can get those furniture movers that are hard on the bottom so they’ll slide so you need your feet to be slippery and you’re going to get in a plank and you’re going to move your body forward and backwards go ahead bottom down a little bit try not to rock the body so much tighten your abdominal muscles as you go very good and come backwards and try to do this with the plus push up there very good this is a pre one more progression go ahead back into your plank stay there lower your hips a little bring your Plus in stay here now I want you to keep your hands where they are and I want you to keep this leg straight and raise it up good squeeze squeeze squeeze squeeze and back down keep that plus position raise it again up and down slowly back and forth uh and back down and up good and back down I’m tapping because that kind of gives him the cue of where I want you to work in the muscle just think about you want to use those glute muscles the gluteus maximus to work.
This exercise now we’re going to see how he does doing the same thing but he’s going to raise his right leg and his left arm his left arm doesn’t have to come all the way up because he doesn’t have enough Mobility for that all of you will but he doesn’t have enough Mobility so he’s going to bring the arm only halfway up so raise your leg and let’s build and now raise this arm thumb up good and back down back down okay let’s try it again and back down okay and relax if you have some sort of unstable surface like a Swiss ball or even some of those bosu balls that are maybe half this height it’s super good exercise to work all the shoulder stabilizers to do push-ups on the spot so let’s do a few on your knees and then a few with straight arms okay let’s go straight from the straight arms with him okay go ahead or sorry straight legs good all the way down as far as you can go good and try to do the Plus at the top very good and back down and back up now another option on an unstable surface to work the stabilizer’s shoulder would be the push-ups push-ups with the plus honest this fall so um I can’t do them straight leg but I can do them on my knees so just straight to the ball and back up straight to the ball and back up and you can even do some where you’re rolling the ball forward and backwards side to side make circles and then you can do the same with that plus position and a really great exercise for the shoulder we’re starting with a side plank progression and these can be really challenging in very different side to side so we’re going to start with Bernie working on his elbow and his knees okay so you’ll see we want to create a straight line from the knees to the hips to the shoulder we also want the shoulder stacked one on the other and we want this shoulder to pull down on down towards his buttock and I’ll kind of give them cues as we go go ahead and lift up okay bring your hips forward a little bit good he’s straight here to here to here bring this back a little bit more okay your whole upper body now push the shoulder underneath you a bit more no this direction there you go so you don’t want the shoulder to come up towards it here bring your bring your protect the neck of the neck this is a really super nice side plank if we need to progress from here we can repeat dropping the hips and coming up to add some movement so go ahead and lower the hip and then back up back good keep the hips forward don’t let them come back back down and back up nice now we can add to it bring this hand straight up hand out straight keep the shoulder down don’t let it creep to your ear now I want you to straighten that leg with the top leg straighten it remember keep the hip forward and now I should bring the foot up towards the ceiling good and back down and up and you’re going to reach like you’re making your leg longer as you raise it you want to work in the buttocks bring this back a little bit very good keep going work work squeeze good back down come on up you should feel this in the buttock towards the back like the outside back of the buttocks and back down good go ahead and rest this one is just the next progression so now he’s gonna bring his hips forward a little bit good keep that shoulder down looking straight ahead chin tuck like a military position of attention protect the neck okay in the same position you can bring arm up remember keep the buttocks forward don’t come back towards me and lift this leg and when you lift slowly lift and lower go ahead and lower lift and lower don’t let that hip drop back okay hold it there lift and lower in we’ll give them a break for a second he can do the same thing with lift and lower the hips okay so we’re going to do the same thing go ahead and raise up all the way up hand on the hip go ahead and lower to the ground and back up good back down back up come on come on come on come on and keep that shoulder down so don’t let it come up towards the head good this is just a straight uh progression from the others elbows straight looking straight ahead shoulder down towards the buttocks now straighten this arm up to the ceiling hold it there keep this arm steady and tight tighten the ABS and go ahead and raise this leg straight up to the ceiling squeeze the buttocks and slowly lower and back up again good slowly lower and hold there let’s put the hand back on the hip and do some where you drop the hip to the ground and back up drop the hip to the ground and all the way back this is adding a couple other movements to the exercise so Chris is going to come up raise the hips and hand up above the head she’s going to take this and slowly turn her body reach under and slowly come all the way up come on back under and all the way back up and just keep the hips up keep them straight in line shoulder hips to feet very good this one is called we call it thread the needle he’s going to go ahead and start working it the goal is to really that’s good that’s fine keep working it is to turn the trunk as you come down and then back up and you can see that really works the shoulder muscles the next addition to help this be a little cleaner is bring these hips forward a bit more good and stack the feet if you can to allow you to rotate go ahead and go hips up keep the lock good good he’s working super hard can’t do a lot of reps but it’s really good for the shoulder girdle muscles to work the trunk all the way down and back up.