- Extend arm, keeping elbow slightly bent with gentle pressure through ball.
- Keeping shoulders back and down, perform small circles with ball against wall.
- Fatigue should be felt around shoulder blade if performing correctly.
- Repeat ____ x in each direction.
- Raise arm to shoulder level with elbow at 90 degrees.
- Set shoulders “back and down”.
- Slowly rotate forearm without pushing through any pain or resistance.
- Perform ____ repetitions.
- Place forearms against wall.
- Set shoulders “back and down”.
- Slide arms up wall and gently lift off at top while squeezing through shoulder blades.
- Hold ____ secs, perform____ repetitions.
- Place forearms back on wall and slowly slide back to neutral
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