Scraping
Scraping Trapezius
Key Points
- scrape from the base of skull to tip of shoulder
- scrape for 30 seconds
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Scraping Pectorals
Key Points
- scrape the front of chest
- arm behind back
- scrape for 30 seconds
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Stretching
Pectoralis Stretch
Key Points
- start low then raise arm overhead as tolerable
- step forward
- hold stretch for 30 seconds on each side
- perform at least once a day
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Towel Internal Rotations
Key Points
- use top arm to passively rotate bottom arm
- hold at the top for 30 seconds or 3 bouts of 10 seconds
- repeat at least once per day
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Strength
Bent Over Row
Key Points
- squeeze shoulder blades together at the top
- slow eccentric phase
- 2-4 sets of 6-12 reps
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Shoulder External Rotations
Key Points
- keep elbows in
- pull hands apart
- 2-4 sets of 6-12 reps
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