sets小旋风asp

Dr.
AspsShoulderStabilizationExercisesWorkoutCode:FUB6732Enteryourcodeatwww.
tcomn.
com/exercisetoviewandsaveyourexercisesonline.
1.
)Side-lyingShoulderExternalRotation(Dumbbell)Repeat____Time(s)Complete____Set(s)Perform____Time(s)aDayWeight____Lbs.
INSTRUCTIONS:Side-lyingpositiononanexercisematholdingadumbbellwithyourelbowpositionedonatowelatyourside.
Inthestartingpositionyourshoulderwillbeinternally(inwardly)rotatedandyourelbowflexed90degrees.
Beginbyexternally(outwardly)rotatingyourshouldertoapointwhereyourforearmisalmostfacingstraighttowardtheceiling.
Pausebriefly,theninternallyrotateyourshoulderbackdowntocompletetherepetition.
Beconsciousthatyourelbowremainsflexed90degreesthroughouttheentiremovement.
Switchsides,thentaketheappropriaterestbetweensets.
2.
)Scaption,ExternalRotation(Dumbbells)Repeat____Time(s)Complete____Set(s)Perform____Time(s)aDayWeight____Lbs.
INSTRUCTIONS:Startwitharmsinacomfortablepositionwithhandsnomorethanshoulderwidthapart.
Pushupashighaspossible,rollingshouldersforwardafterelbowsarestraight.
Startwithapush-upintothewall.
Graduallyprogresstotabletopandeventuallytofloorastolerable.
Ifregularpush-upsaretootough-youcandoonkneesoragainstwall.
Toactivatetheserratusanteriormuscle(ascapulastabilizer)youcanfinishthepush-upbyfullyextendingtheelbowsandtryingtospreadtheshoulderbladesapartasfarasyoucan.
Thismakesthearms"longaspossible"andisanextralittlebenefit-astherapistswecallthisthepush-upplus.
Issuedby:on06/06/15Copyright(c)2015PERFECTFITHEALTH,LLC.
Page1of5Dr.
AspsShoulderStabilizationExercisesWorkoutCode:FUB6732Enteryourcodeatwww.
tcomn.
com/exercisetoviewandsaveyourexercisesonline.
3.
)StraightArmLatPull(Low)Repeat____Time(s)Complete____Set(s)Perform____Time(s)aDayTubingColor:____INSTRUCTIONS:Lieontablefacedown,withinvolvedarmhangingstraighttothefloor,andthumbrotatedup(hitchhiker).
Raisearmouttothesidewitharmslightlyinfrontofshoulder,paralleltothefloor.
Hold2secondsandlowerslowly.
Thisexercisecanalsobedoneeffectivelyoveratheraballdoingbotharmsatthesametime.
Therapistcommonlycallthisexercisethe"Y"aswhenviewedfromaboveyouarmsandbodyshouldcreatea"Y"shape.
4.
)StandingDoubleArmSportCordHorizontalAbductionwithExternalRotationRepeat____Time(s)Complete____Set(s)Perform____Time(s)aDayTubingColor:____INSTRUCTIONS:Assumeafront-lying(prone)positionontheedgeofatherapeutictablewithonearmhangingstraightdownholdingadumbbellinyourhandwithyourpalmfacingback.
Beginbyturningyourpalmforward(externalrotation)andraisingyourarmdirectlyouttothesidefromyourshoulder;keepyourelbowsstraight.
Pausebrieflywhenyourarmisparalleltothefloor,thenrotateyourpalmdown(internalrotation)andlowerthedumbbellbacktothestartingpositiontocompleteeachrepetition.
Switcharms,thentaketheappropriaterestbetweensetsorperformoveratherabalanddobotharmsatthesametime.
Thisexerciseiscommonlycalledthe"T"asthearmsandbodycreaea"T"shapewhenperformedcorrectly.
Issuedby:on06/06/15Copyright(c)2015PERFECTFITHEALTH,LLC.
Page2of5Dr.
AspsShoulderStabilizationExercisesWorkoutCode:FUB6732Enteryourcodeatwww.
tcomn.
com/exercisetoviewandsaveyourexercisesonline.
5.
)Push-UpsRepeat____Time(s)Complete____Set(s)Perform____Time(s)aDayINSTRUCTIONS:Startwitharmsinacomfortablepositionwithhandsnomorethanshoulderwidthapart.
Pushupashighaspossible,rollingshouldersforwardafterelbowsarestraight.
Startwithapush-upintothewall.
Graduallyprogresstotabletopandeventuallytofloorastolerable.
6.
)StandingShoulderInternalRotation(SportCord)Repeat____Time(s)Complete____Set(s)Perform____Time(s)aDayTubingColor:____INSTRUCTIONS:Assumeanuprightstandingpositionholdingthehandleofasportcordorelasticresistancetubingattachedtoanimmovablepole.
Yourshoulderperformingtheexerciseshouldbepositionednexttothepole.
Toassumethestartposition,flexyourelbow90degreesandpositionitatyoursidewithyourpalmfacingin;yourshouldershouldbepositionedinfullexternal(outward)rotation.
Beginbyslowlyinternally(inwardly)rotatingyourshouldertoapositionwhereyourforearmalmosttouchesyourstomach.
Allowyourarmtoexternallyrotatebackouttocompleteeachrepetition.
7.
)ProneHorizontalAbduction(FullER,100degreesABD)Complete____MinutesRepeat____Time(s)Perform____Time(s)aDayComplete____Set(s)Issuedby:on06/06/15Copyright(c)2015PERFECTFITHEALTH,LLC.
Page3of5Dr.
AspsShoulderStabilizationExercisesWorkoutCode:FUB6732Enteryourcodeatwww.
tcomn.
com/exercisetoviewandsaveyourexercisesonline.
Perform____Time(s)aDayWeight____Lbs.
INSTRUCTIONS:Lieontablefacedown,withinvolvedarmhangingstraighttothefloor,andthumbrotatedup(hitchhiker).
Raisearmouttothesidewitharmslightlyinfrontofshoulder,paralleltothefloor.
Hold2secondsandlowerslowly.
Issuedby:on06/06/15Copyright(c)2015PERFECTFITHEALTH,LLC.
Page4of5Dr.
AspsShoulderStabilizationExercisesWorkoutCode:FUB6732Enteryourcodeatwww.
tcomn.
com/exercisetoviewandsaveyourexercisesonline.
8.
)ProneHorizontalAbductionwithExternalRotationRepeat____Time(s)Complete____Set(s)Perform____Time(s)aDayWeight____Lbs.
INSTRUCTIONS:Assumeafront-lying(prone)positionontheedgeofatherapeutictablewithonearmhangingstraightdownholdingadumbbellinyourhandwithyourpalmfacingback.
Beginbyturningyourpalmforward(externalrotation)andraisingyourarmdirectlyouttothesidefromyourshoulder;keepyourelbowsstraight.
Pausebrieflywhenyourarmisparalleltothefloor,thenrotateyourpalmdown(internalrotation)andlowerthedumbbellbacktothestartingpositiontocompleteeachrepetition.
Switcharms,thentaketheappropriaterestbetweensets.
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org)Issuedby:on06/06/15Copyright(c)2015PERFECTFITHEALTH,LLC.
Page5of5