YTWL- This prehabilitation exercise is comprised of four different movements done sequentially. Before beginning each movement you should retract your shoulder blades (squeeze them together). Make sure not to shrug your shoulders up during any of the movements. During the Y movement you will raise your arms in front of you and make a “Y” by extending your arms at a 45 degree angle. Keep your arms straight throughout the movement and raise them by pulling your shoulder blades back and down. Return your arms down the same path. During the T movement you will, of course, make a “T.” Do this by rotating your arms so your palms are facing back toward your feet and raising your arms straight out from your sides at a 90 degree angle. Return your arms down the same path. The W movement begins by bending your elbows so that your arms are at a 90 degree angle, driving your elbows up until your upper arms are parallel to the floor and then externally rotating at your shoulder so your forearms and hands are parallel to your body. Return to the starting position by following the same path on the way down. L’s are done by keeping your arms straight and pushing them straight back as if your hands are pushing into two walls on each side of your body. Do this by squeezing your shoulder blades back and down while pushing your chest out. Return your arms down the same path. You will do all the reps for one movement before moving on to the next movement. Continue for the prescribed reps.
Side Lying External Rotation– Start by grabbing a dumbell and laying on your side on a flat exercise bench. Your exercising arm will be positioned on your side at a 90 degree angle. You want as little movement at the elbow as possible, so do not let your arm straighten during the movement and keep your elbow from lifting up off of your side. During the movement you will allow your hand grasping the dumbell to travel down until your hand is resting against your abdomen. On the up movement, however, you will only raise the dumbell until your hand and forearm are parallel with the ground, or just a little higher. This is an exercise that is to be performed slowly, 2 to 3 seconds on the down phase and 1 to 2 seconds on the up phase. Continue for the prescribed reps.
Scap Push-up– Start by getting into the push-up position (arms locked, body in a straight line without your hips sagging or elevating). Once you are in position you will simply allow your shoulder blades to retract (come together) and then separate them while holding all other form constant. Continue for the prescribed amount of reps.
Kettlebell Arm-bar– Start by laying on your back on the floor with a kettlebell grasped in one hand. The leg on the same side as the arm holding the kettlbell will be bent. Simultaneously you will rotate your hips so the bent leg replaces the straight leg and is driven toward the floor as you squeeze your shoulder blade back and down to press the weight straight out from your body. It is important that you squeeze your shoulder blade back and down to activate your lat so that your shoulder is supported throughout the exercise. Once you have rotated your hips over and squeezed the kettlebell out to the side continue to hold this position for the prescribed amount of time. Be sure to continue to drive the bent leg toward the floor while squeezing your shoulder blade back and down throughout the entire exercise.
Active Pec Stretch– This exercise is considered an active-isolated stretch. You will need a broom stick or some kind of pole to aid yourself in doing the stretch. You will be in a staggered stance for this exercise, the foot on the same side as the shoulder you are stretching will be in front of the foot on the opposite side. You will align them heel to toe. Place the hand of the shoulder you are stretching at the top of the pole while the other hand grasps the pole toward the bottom. With the pole in your palm, pull your arm straight up by squeezing your shoulder blade back and down, do not use the pole to push your arm up for the entire movement. Once you are at the top, use the pole to gently drive your arm up a little farther to achieve a better stretch. Make sure that your other shoulder stays square and does not turn. Hold the stretch at the top for 2 seconds and then let your arm travel back down the same path to the starting position. Continue in this manner until all the prescribed reps are finished for one arm before switching to the other. The amount of reps with vary and will be prescribed by your trainer.
Wall Slides– Start by finding a smooth wall that is high enough for you to extend your arms fully over-head. Stand against the wall with your back flat against it. If you cannot keep your back flat against the wall with your heels against the wall you can move your feet out up to about 18 inches and bend your legs slightly. Begin by placing your arms against the wall as if you were going to press something over-head. Your upper arms and forearms should both be in contact with the wall. Extend your arms up by reaching straight up from the position they are in, your arms should make a “Y” at the top of the movement. Reach as far as you comfortably can. Pull your arms back down by squeezing your shoulder blades back and down, you should squeeze for a second and hold at the bottom of the movement. Push your forearms into the wal gently during both phases of the movement. Continue for the prescribed reps.
Seated Dumbell Clean and Press– Start by sitting at the end of an exercise bench with two dumbells of equal weight held in each hand. You can either hold the dumbells with a neutral grip (palms in) or pronated grip (palms back). Begin by shrugging the dumbells, then driving your elbows up so your forearms are perpendicular to the ground. From there, you will externally rotate your upper arms so that your hands are now positioned above your elbow and you can now press the weight. Press the weight by driving the dumbells up using your deltoids, upper chest and upper back while you squeeze your shoulder blades back and down. Let the weight return to the starting position by following the same path back down. Continue for the prescribed amount of reps.
Band Pull-aparts– Start by grabbing a resistance band and holding it in front of you at shoulder height. Pull the band apart by squeezing your shoulder blades back and down while keeping your arms straight. Push your chest out toward the band as you squeeze it back towards you, be sure not to shrug your shoulders. Continue for the prescribed amount of reps.
Over-head Band Pull-aparts– Start by grabbing a resistance band and holding it over your head. How far apart your hands are will determine the level of difficulty and this will be prescribed by your trainer. Pull the band apart by squeezing your shoulder blades back and down while allowing your elbows to bend slightly. At the bottom of the movement the band should touch at the base of your neck. Be sure not to shrug your shoulders. Continue for the prescribed amount of reps.
Shoulder Lockout– Start by grabbing a barbell or body bar (one will be prescribed by your trainer) with a wide grip. Press the bar over-head and squeeze your shoulder blades back and down. Also, squeeze your glutes and keep your abs tight to stabilize your hips. Hold the bar over-head and continue to pull your shoulder blades back and down the duration of time prescribed by your trainer.
Wall Alphabet- Keeping the scapula (shoulder blade) retracted and depressed, lean into a ball against the wall and trace the alphabet. Focus on deriving movement from the shoulder itself and not through the wrist/fingers.