Video Tag
rhomboids
Prone Ts - Head Lift
HOW: Start by lying face down with your arms out to the side of your in the shape of a "T". Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground...
Prone Overhead Press - Head Lift
HOW: Start by lying face down with your arms by your side. Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground - not your lower back. While keeping your upper...
Shoulder Rotation - AROM
HOW: Rotate your shoulder from internal to external rotation and repeat. When in external rotation, think about scooping back your shoulder blades while attempting to point your thumbs towards the floor. When internally rotation allow your shoulder blades to come up and forward while thinking...
Shoulder External Rotation Walk Out
HOW: Anchor a resistance band about wrist height onto a stable surface. Keep your hand directly in front of you, then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder blade pulled back while performing this. I...
Shoulder Internal Rotation Walk Out
HOW: Anchor a resistance band about wrist height onto a stable surface. Keep your hand directly in front of you, then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder blade pulled back while performing this. FEEL:...
Row Walk Out
HOW : Anchor a resistance band about wrist height onto a stable surface. While the band is slackened perform a row pulling back with the shoulder blades. Then walk out as far as you feel comfortable to create tension on the band. Keep your shoulder...
Rhomboid Doorway Stretch
HOW: Grab onto a doorway with the arm that you want to stretch. Let your shoulders be loose and then slowly step away from the door and slightly turn away from it until you feel the stretch. FEEL: You should feel a stretch in between...
Scapula Squeeze
HOW: Position yourself sitting tall with your hands supported on your thighs. Squeeze your shoulder blades back together, think about pinching a pencil between your shoulder blades, relax and repeat. FEEL: You should feel the muscles in between your shoulder blades getting a workout. You...
Shoulder Roll
HOW: Begin in a seated position with your hands by your side. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades. FEEL: This should feel like a nice shoulder and shoulder blade movement. Think about making...
Split Stance Lift - Rotation, Bar
HOW: Begin in a split stance position with the leg towards the anchor in front. Grab onto the bar which should be anchored from below. While holding onto the bar with both hands perform a lift motion diagonally upwards away from the anchor moving your...