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Arm Care
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Intro with Mike Kauss (Video)
- 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
- 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
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Wall Press 1 Arm Trap Raise
2-3 sets of 10-12 reps
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Prone 1 Arm Trap Raise
2-3 sets of 8-10 reps, 1-2 sec holds at top
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Prone Horizontal Abduction to Upward Rotation
2-3 sets of 5 sweeps, 3
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Prone External Rotation
2-3 sets of 10 reps, 1 sec holds
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Standing ER Hold using Wall
2-3 sets of 8-10 reps, 2-3 sec holds
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Half Kneeling ER Hold using Wall
2-3 sets of 8-10 reps, 2-3 sec holds
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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