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Reverse Fly
Equipment: long band or hand weights (can use weighted cuffs that attach to your wrist).
Position: Sitting up or bend over so that you are almost parallel to the floor (this position will be more challenging because you are against gravity)
Tips: Make sure you keep your back straight when doing this and you want to engage your core if you can. The motion involves moving your arms outwards which can be done with your arms straight or with a slight bend at the elbow. Focus on brining your shoulder blades together and brining your arms until they are in line with your body.
Suggested sets/ reps for each exercise (Based on the Oddvar Holten Curve Diagram)
15-25 reps x 2-3 sets when focusing on endurance
6-10 reps x 2-3 sets when focusing on strength
Video Author:Â Gaylord Physical Therapy Orthopedics and Sports Medicine
Shoulder & Arms Intermediate: Video
Shoulder & Arm with Resistance/ Dumbells
Bent Row: pull back arm until it is parallel to body (focusing on shoulder blade)
Bent Fly: bringing the arm out to the side (focusing on shoulder blade)
Chest Press: typically done lying down but can be done in sitting
Runner Arms: try and bring your arm backward past your trunk when doing this
Arm Flutters: similar to what is shown in our beginner video but now done with a resistance.
Triceps: can be done as a 3 sec hold, 3 pump combo, or a straight kickback. Try switching it up to keep your workout interesting!
Push up progression from east to hard: done against legs, against wall, against table, and then against the floor based on the direction of gravity adding resistance. Adding a band for resistance can make this exercise more challenging and is useful when getting onto the floor is not a safe option.
Suggested sets/ reps for each exercise (Based on the Oddvar Holten Curve Diagram)
15-25 reps x 2-3 sets when focusing on endurance
6-10 reps x 2-3 sets when focusing on strength
Video Author: Gaylord Physical Therapy Orthopedics and Sports Medicine
Shoulder & Arms Intermediate: Video
Arm/ Shoulder Resistance Band Workout
Equipment: long band works best for this workout. Different color bands typically represent different levels of resistance. Most companies that have it a darker color band (i.e. green, blue, or black band) is more challenging than a light colored band (i.e. yellow and red). Shortening up your grip on the band will also make the exercises more challenging.
Position: can be done in sitting or standing. If you have trunk control try not using your back support so you can engage your core during these exercises.
External shoulder rotation: can place rolled up towel under your arm to keep the shoulder in a more ideal position
Serratus punches (meant to strengthen you shoulder blade stabilizers): moving arm forward but NOT your whole body. Your shoulder blade should glide forward in a control motion as you move your arm.
Bicep curl: don’t forget you can use a cuff or warp the band around your wrist if you don’t have the hand grip to hold the band.
Lattisumus dorsi (lower back and shoulder blade stabilization exercise): direct arms upward. Can add 3 pulses at the top to switch things up.
Tricep kickback: make sure you keep your shoulder relaxed during this.
Rows: bring your arms so they end up next to your side while squeezing your shoulder blades closer together.
Upward press: if unable to do in sitting you could try pressing against a wall or bed frame while lying down.
Suggested sets/ reps for each exercise (Based on the Oddvar Holten Curve Diagram)
15-25 reps x 2-3 sets when focusing on endurance à use a lighter resistance
6-10 reps x 2-3 sets when focusing on strength
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Video Author:Â Gaylord Physical Therapy Orthopedics and Sports Medicine
Shoulder & Arms Intermediate: Video
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