Erbst OrthoSport Physical Therapy
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    • Wrist Exercises
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  • Home
  • About
  • Dry Needling
  • Home Exercises
    • Lower Extremity Exercises
    • Foot and Ankle Exercises
    • Shoulder Girdle Exercises
    • Core Exercises
    • Cervical Exercises
    • Wrist Exercises
  • Home Exercise Videos
  • Contact
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Shoulder Girdle Exercises

​Click the link to view the exercise:

  1. Foam Roller Pectoral Stretch
  2. Dynamic Isometric Shoulder Erot
  3. Reach Rowing
  4. Bent Over Shoulder Lateral Raise
  5. Doorway Lats Rhomboid Stretch

 

Foam Roller Pectoral Stretch

Picture
  1. Lay on foam roller with entire trunk supported.
  2. Bend knees so that feet are flat on floor.
  3. Perform a posterior pelvic tilt so that you remove the natural curve of the low back.
  4. Now perform slight chin tuck to bring neck toward foam roller. The idea is to get as much of your spine to touch the foam roller while not creating any pain. DO NOT OVERSTRETCH.
  5. While maintaining correct spinal position, slowly raise arms to the side until you feel a stretch in your chest muscles.
  6. Hold this position for _______ seconds/minutes.
  7. Advanced movement: Perform “snow angel” maneuver with arms while attempting to keep backs of hands on floor while not allowing low back to arch/ lose contact with foam roller. Do not stretch into pain.
_4-1__foam_roller_pectoral_stretch.pdf
File Size: 151 kb
File Type: pdf
Download File

 

Dynamic Isometric Shoulder Erot

Picture
  1. Stand with RIGHT/LEFT side closest to the door, holding theraband in RIGHT/LEFT hand.
  2. Gently squeeze shoulder blades down and back.
  3. Place small towel roll between working arm and ribcage. Keeping elbow at 90 degrees and arm slightly away from your side, side step away from the door without allowing your arm to change positions.
  4. Then step back to start position.
_4-2__dynamic_isometric_shoulder_erot.pdf
File Size: 268 kb
File Type: pdf
Download File

 

Reach Rowing

Picture
  1. Stand in stride stance with LEFT/RIGHT foot forward.
  2. Lean upper body forward (in line with back leg), keeping your back flat.
  3. Holding _____lb. dumbbell in each hand, draw elbows back and up towards the ceiling, squeezing your shoulder blades together.
  4. This exercise can also be performed for single arm (dumbbell in hand opposite of forward foot) and with forward knee resting on weight bench or chair.
_4-3__reach_rowing.pdf
File Size: 166 kb
File Type: pdf
Download File

 

Bent Over Shoulder Lateral Raise

Picture
  1. Stand sideways to door or wall where theraband or sportcord is anchored.
  2. Assume essentially a golf stance with shoulders slightly wider than shoulders and hips flexed somewhat and slight posterior pelvic tilt.
  3. Maintain this exaggerated athletic stance throughout the exercise-don’t stand up tall at any point.
  4. Hold resistance in RIGHT LEFT hand.
  5. While keeping elbow nearly straight, move hand away from the wall.
  6. Movement starts at opposite knee and finishes at shoulder height.
  7. Do allow hips to sway slightly during exercise-as the arm moves, the hips follow.
_4-4__bent_over_shoulder_lateral_raise.pdf
File Size: 581 kb
File Type: pdf
Download File

 

Doorway Lats Rhomboid Stretch

Picture
  1. Hook _____ hand on the far side of a door jamb at waist level.
  2. The thumb on this hand points down.
  3. Use the opposite hand to stabilize just above the lower hand as shown.
  4. Lean backwards (almost as if you’re sitting down) and rotate your body to the _____.
  5. Stretch should be felt along your ribcage and inside of the shoulder blade.
_4-5__doorway_lats___rhomboid_stretch.pdf
File Size: 157 kb
File Type: pdf
Download File

Erbst OrthoSport

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Business Hours

​Mon 7-4
Tue 10-6
Wed 7-4
Thu 10-6
​
Fri 7-6
Sat 8-12

Contact Information

​Phone:  Todd: (919) 612-1673    Jen: (919) 612-3842
Email: Todd- Erbstorthosport@gmail.com
            Jen- Erbstorthosport.jen@gmail.com
Address: 2533 Atlantic Avenue, Suite 100, Raleigh, NC 27604
* located within PRIME Personal Training and Performance Center
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