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- Extend
arm, keeping elbow slightly bent with gentle pressure through
ball.
- Keeping
shoulders back and down, perform small circles with ball against
wall.
- Fatigue
should be felt around shoulder blade if performing correctly.
- Repeat
____ x in each direction.
- Raise
arm to shoulder level with elbow at 90 degrees.
- Set
shoulders “back and down”.
- Slowly
rotate forearm without pushing through any pain or resistance.
- Perform
____ repetitions.
- Place
forearms against wall.
- Set
shoulders “back and down”.
- Slide
arms up wall and gently lift off at top while squeezing through
shoulder blades.
- Hold
____ secs, perform____ repetitions.
- Place
forearms back on wall and slowly slide back to neutral
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