WELCOME TO THE SHOULDER PROTOCOL

THE BEST 10 EXERCISES EVER!

Do the exercises following the scrolling order.

1- INFRASPINATUS TRIGGER

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The Infraspinatus is one of the 4 muscles that make up the rotator cuff. Its function is to external rotate the arm. Sometimes a pain referred to the front of the shoulder can be caused by this muscle. To find the exact trigger point it will be enough to find the spine of the Scapula, below it lies the Infraspinatus muscle. Using your bodyweight roll right and left over a ball hard enough and release the trigger point.

3 series of 30 secs massage

2 – SUBSCAPULARIS TRIGGER RELEASE

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The Subscapularis muscle is another of the 4 muscles that make up the rotator cuff. It is the only muscle of the four that rotates internal the shoulder. It is located anteriorly to the Scapula and to find it it will be enough to find the point between the axillary cavity and the large dorsal. Be careful not to press under the armpit to avoid annoying lymph nodes or other structures. Use a stick and place you arm on it. Push with your body weight and slowly move your arm back and forth for optimal release of the trigger point.

3o secondi di lavoro

3 – EXTERNAL ROTATION WITH RUBBER BAND

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This exercise is focus on strengthen the Infraspinatus muscle. Rotate your arms very carefully to keep your shoulders low and open, with your elbows well attached to your sides and bent at 90 degrees.

3 serie da 10 ripetizioni

4 – SHOULDER PUSH DOWN

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This exercise is focus on strengthen the Large Dorsal and the Small Pectoralis. Sit on a box and always keep your arms outstretched. Push down with your shoulders and try to take your butt off the box.

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5 – STICK PUSH DOWN

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The muscles most involved in the exercise are still the Large Dorsal and the Small Pectoralis. Hold the stick at chest height and lower your shoulders. Push the stick down to keep the shoulder blades always close together and do not close the shoulders forward during the push.

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6 – SHOULDER INTERNAL ROTATION

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Lie on the floor on one side with the elbow flexed at 90 °. With the support of the other hand, push the arm down from the wrist and rotate the shoulder. With this exercise you are dynamically stretching the interior shoulder rotation.

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7 – INTERNAL ROTATION WITH RUBBER BAND

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Place the arm behind your back and grab the rubber band. With small tractions of the upper arm, pull the elastic upwards, increasing the internal rotation of the arm.

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8 – SHOULDER MOBILITY WITH THE STICK

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Hold the stick and make circles by being careful not to flex your arms. Do not compensate the circling by extending the lumbar area keeping it in a neutral position.

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9 – SERRATUS & DORSI STRETCH

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Grab a rubber band and keep your arm relaxed. Push the trunk and the pelvis outwards trying to create a lateral arch of the bust. By doing this, you will be able to stretch the basic muscles for arm relaxation.

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10 – POSTERIOR SHOULDER WITH RUBBER BAND

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Rotate the arm behind the back and place the rubber band over the shoulder stump. At this point, going forward with the weight of the body, all you need to do is let the head of the Humerus being pulled back by the rubber band.

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