2
Thoracic Extension in Sitting
Step 1. In a seated position, begin by placing each foot into the end large grips.
Step 2. Pull the center of the exerciser up
and twist to create an “X” in front of
you, place your arms through the
center large grips over the elbows
and fold and raise arms to
shoulder height.
Step 3. Bend your trunk forward rounding
your upper back. Return to straight
back seated position with arms at
shoulder height pulling against the
resistance of the exerciser.
Step 4. Hold briefly and repeat.
Shoulder Serratus Press
Step 1. Attach your exerciser securely to a
door anchor.
Step 2. While placing your hand into the last
large grip, turn and face your body
away from the anchor point.
Step 3. Move away from the anchor to create
appropriate resistance. With an open
hand grip and holding your arm
fully extended in front of you, push
forward against the resistance of the
exerciser moving only your shoulder.
Step 4. Keep your elbow straight and avoid
shrugging your shoulder. Hold briefly
and return to your starting position.
Scaption / Elevation - Bilateral
Step 1. Begin by placing hands inside the
end large grips. With a staggered
stance place one foot on top of the
center of the exerciser.
Step 2. With a closed hand grip and thumbs
pointed upward begin raising your
arms to shoulder level, maintaining
a 30° angle in front of your body. Be
sure not to “shrug” your shoulders
and keep your back straight while
performing this exercise.
Step 3. Hold briefly and slowly return to
starting position.
Shoulder Reverse Throw
Step 1. Beginning in a staggered stance, place
your foot in the second to last large grip
of your exerciser.
Step 2. Place your opposite hand in the desired
large grip to create the proper resistance
when at the top of the exercise.
Step 3. Lift your hand upward and outward as
if you were motioning your shoulder to
throw a ball. Slowly allow your throwing
arm to come down across your body
as if you were throwing a ball and then
repeat.
Shoulder Push Up
Step 1. Place one hand in a large grip and wrap the exerciser around your
back, then place your other hand in the desired large grip to create your
desired resistance.
Step 2. Kneel down on the floor
and move your arms
and legs in to a push
up position. Perform
a resisted push up
and roll into a side
plank and perform a
resisted full arm
extension.
Step 3. Slowly return to
starting position and
repeat on opposite side.
Shoulder Lower Trap Retraction - Depression
Step 1. Attach the end large grip of your exerciser securely to a door anchor at
a level above your head.
Step 2. Begin with your body diagonally facing the anchor point. Place your
upper arm into the exerciser so that the exerciser is anchored just
below your shoulder. Adjust
your standing point to create
the appropriate resistance.
Step 3. Pull the exerciser downward and
back moving only your shoulder
blade. Do not rotate your trunk
or hips.
Step 4. Hold briefly and slowly return to
start position.
Shoulder Linton External Rotation
Step 1. Begin by placing one hand in the last
large grip and the other hand 2 or 3 large
grips away to create resistance.
Step 2. Assume a hands-and-knees position with
your hands directly below your shoulders.
Lift your hand in the last large grip up and
anchor the upper arm to your side.
Step 3. Now externally rotate your shoulder and
then lift your arm up and outward against
the exerciser with your thumb facing
upward until your arm is parallel with the
ground.
Step 4. Hold and slowly return to starting position
and repeat.
Shoulder External Rotation at side
Step 1. Attach your exerciser securely to a door
anchor.
Step 2. Place your hand into the last large grip
and stand so there is slight resistance
when your arm is across your body and
your elbow is bent at 90°.
Step 3. With an open hand grip and keeping
your upper arm steady begin to rotate
your hand out so that it is lined up with
the side of your body.
Step 4. Hold briefly and return to starting
position. An alternate exercise you can
complete this exercise with a closed
hand grip. To do this place a Twist-n’
Bend bar or towel under your arm and
grip the large grip in your hand and
complete exercise as normal.
Shoulder External Rotation - Bilateral
Step 1. Begin by placing both hands into a large
grip, one small grip apart.
Step 2. With you hands in front of you and
arms bent at 90° begin to move your
hands away from the mid-line which will
create the rotational movement in your
shoulders. Be sure to keep your elbow at
90° anchored to your side and perform
within a comfortable range of motion.
