Arm Care

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Intro with Mike Kauss (Video)

  1. Soft Tissue Work

  • Keep in mind; there is no time limit on how long you work on a specific area.
  • Remember to stay off any bony structures and keep it to soft tissue
  • Hold pressure on trigger point (sensitive areas) until the sensitivity is reduced
  1. Supine Pullover

  • Pay close to attention to when & how to breath in relation to the arms lowering.  This is an effective lat stretch that requires adequate core control to resist lumbar extension
  1. Wall Press 1 Arm Trap Raise

    2-3 sets of 10-12 reps

  1. Prone 1 Arm Trap Raise

    2-3 sets of 8-10 reps, 1-2 sec holds at top

  1. Prone Horizontal Abduction to Upward Rotation

    2-3 sets of 5 sweeps, 3

  1. Prone External Rotation

    2-3 sets of 10 reps, 1 sec holds

  1. Standing ER Hold using Wall

    2-3 sets of 8-10 reps, 2-3 sec holds

  1. Half Kneeling ER Hold using Wall

    2-3 sets of 8-10 reps, 2-3 sec holds

  1. Band External Rotations @ 90 degrees

    2-3 sets of 8-10 reps controlled

Beginners Exercises:  1, 2, 3, 6

Intermediate Exercises:  1, 2, 4, 7 or 8

Advanced Exercises:  1, 2, 3, 5, 9

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