June Week 3

June Week 3 Exercise and Stretch

Exercise
Scaption: increase strength, stability and function in the shoulder and rotator cuff muscles. Often used in prevention and rehabilitation of rotator cuff-related injuries.

• Stand with your feet shoulder-width apart and knees slightly bent. Hold a pair of dumbbells at your sides with palms facing inward. This is your starting position.
• Brace core and raise the dumbbells in front of your chest in a wide V. Squeeze your shoulder blades together and hold. Slowly lower the dumbbells to the start position and repeat.
• Stop the lift when the dumbbells reach the top of your shoulders
• Make sure to choose the right weight for your skill level. A lighter weight is recommended for this exercise.

Stretch

Subscapularis and Pectoral Stretch

• Begin standing tall with your forearm against a wall and your elbow bent to 90 degrees. 
• Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest and front of your shoulder without pain.
•  Hold for 15 seconds and repeat 4 times on each arm provided the exercise is pain free.