| A lot of my clientele is plagued by injury, and huge | | | | 3. External Rotation To Perform: Tie off a thera band |
| majority of that is shoulder injury. | | | | or thera tubing to an anchor just under chest height. |
| If you have the misfortune of not being in the Concord | | | | Align sideways, and grab the band across your body. |
| Bay Area, and you can't come and see me personally | | | | Keeping your elbow by your side rotate the band |
| here are my top 5 exercises to help prevent shoulder | | | | away from the anchor point. Complete 10-20 |
| injury and pain that you can do at home. Plus if you're | | | | repetitions on each side |
| already hurt they can help reduce pain and speed up | | | | 4. Reverse Pitchers To Perform: Same anchor point |
| your recovery. | | | | as above. Face the anchor and grab the band. Bring |
| | | | the performing elbow to shoulder height (90 degrees |
| 1. Foam Roll: Lats Your lats are one of your main pulling | | | | at the armpit) and your fist facing the anchor. Keeping |
| muscles, and have a tendency to be overworked. To | | | | your elbow stationary rotate your shoulder so that |
| perform: Grab a foam roller and lie on your side with | | | | your fist is now facing the sky. Return. Complete 10-15 |
| the foam roller hitting your arm pit. Roll up and down | | | | repetitions on each side |
| from your arm pit to just before your rib cage ends. | | | | 5. Super-Man Hold To Perform: Lie face down on a |
| Complete 1 minute on each side | | | | mat with your arms extended in front of you, palms |
| 2. Foam Roll: Glutes To perform: Sit on the foam roller | | | | down, and your legs fully extended. Lift your chest |
| and cross your legs so that one ankle is touching the | | | | and legs off of the ground simultaneously, keeping your |
| opposite knee and making a figure 4. Rotate your hips | | | | eyes looking to the ground. Hold this position for as |
| towards the bent knee and roll up and down through | | | | long as your can, or until you reach 1 minute. |
| your glutes. Complete 1 minute on each side | | | | |