Schaumburg High School Sports Medicine STEP 1

Prepared by Michael DeVries Illinois

STEP 2

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: DZW43GPC

Overhead Reach on Foam Roll Setup Lie on your back with a foam roller running the length of your spine. Bend your knees so your feet are resting flat on the floor. Point your arms towards the ceiling and clasp your hands together. Movement Keeping your elbows straight, lower your hands to try and touch the floor behind your head. Tip Make sure to maintain a gentle chin tuck and do not let your back arch during the exercise.

STEP 1

STEP 2

Supine Chest Stretch on Foam Roll Setup Begin lying with your knees bent and a foam roll positioned vertically along the middle of your back, hands resting on your stomach. Movement Slowly move your arms straight out to your sides, then return to the starting position and repeat. Tip Make sure your back is laying flat against the foam roll.

STEP 1 STEP 2

Hooklying Arms at 90/90 on Foam Roll Setup Lie on your back with a foam roller running the length of your spine. Bend your knees so your feet are resting flat on the floor. Reach your arms towards the ceiling so your palms are facing your feet. Movement Slowly lower your arms overhead, bending your elbows at the same time, until they are parallel with your trunk, then bring them back to the starting position. Tip Make sure to maintain a gentle chin tuck and do not let your back arch during the exercise.

STEP 1

Standing Shoulder Internal Rotation Stretch with Towel

STEP 2

Setup Begin in a standing position, holding both ends of a towel in each hand, with one arm behind your head and the other behind your mid to low back. Movement Slowly straighten your upper arm, gently pulling upward on the towel, and hold when you feel a stretch. Tip Make sure to keep your back straight during the exercise.

STEP 1

STEP 2

Doorway Pec Stretch at 90 Degrees Abduction Setup

STEP 3

Begin in a standing upright position in the center of a doorway. Movement With your elbows bent, place your forearms on the sides of the doorway at a 90 degree angle from your sides, then take a small step forward until your feel a stretch in the front of your shoulders. Hold this position. Tip Make sure to maintain a gentle stretch and do not shrug your shoulders during the exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 1 of 2

07/20/2016

Schaumburg High School Sports Medicine STEP 1

Prepared by Michael DeVries Illinois

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: DZW43GPC

Chest and Bicep Stretch - Arms Behind Back

STEP 2

Setup Begin in a standing upright position. Movement Clasp your hands behind your back and straighten your arms, then slowly raise them toward the ceiling. Hold when you feel a stretch in your chest and the front of your arms. Tip Make sure to keep your back straight during the exercise.

STEP 1

STEP 2

Standing Pec Stretch at Wall Setup Begin in a standing upright position facing a wall with your arm straight out to your side, and your hand resting on the wall. Movement Rotate your trunk away from your arm until you feel a stretch in the front of your chest, and hold. Tip Make sure to only move in a pain free range of motion.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 2 of 2

07/20/2016

Chest & shoulder mobility.pdf

head. Tip. Make sure to maintain a gentle chin tuck and do not let your back arch during the. exercise. STEP 1 STEP 2 Supine Chest Stretch on Foam Roll. Setup.

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