PERFECT 10.0 Tips

to Keep Your Optional Healthy This Season

By Brandi Smith- Young, PT

Perfect 10.0 Physical Therapy


4) SHOULDER STABILITY:

The shoulder blade and shoulder must be stable and move properly to ensure proper loading of the shoulder and ability to efficiently swing bars without unnecessary stress on the rotator cuff, labrum, or biceps tendon. See below one of the most effective exercises in training proper gliding and stability of the shoulder.
For more advanced and all-inclusive shoulder strengthening see PERFECT10.0 SHOULDER: FINDING SHOULDER STABILITY coming soon to the PERFECT 10.0 STORE.


Supine Internal Rotation with Theraband
     
Start                                                Finish

• Ly face up, knees bent
• Abduct shoulder to 90 degrees with the elbow in line with the humerus (may need towels)
• Theraband ~45 deg angle from the wrist resisting GH IR.
• Left hand monitor humerus
• Rotate the arm forward only as far as can maintain spinning the shoulder in the socket (no humeral gliding anterior-posterior or superior)
• Adjust the tension to the point of perfect spinning.
• x20

Supine External Rotation with Theraband
         
Start                                                     Finish

• Ly face up, knees bent
• Abduct shoulder to 90 degrees with the elbow in line with the humerus (may need towels)
• Theraband ~45 deg angle from the wrist resisting GH ER.
• Left hand palpate humerus
• Rotate shoulder backward only as far as can maintain spinning the shoulder in the socket (no humeral gliding anterior-posterior or superior)
• Adjust the tension to the point of perfect spinning.
• x20