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1) GENERAL SHOULDER:
a. Front Raise: Stand with one foot on
the resistive tubing and hold it at a length that offers light
resistance in your hand. As you exhale, squeeze your abs, and
lift your arms up in front of your body, with your palms facing
each other. DO NOT raise your arms higher than shoulder height.
All the movement should come from your shoulder, your back and
elbows should not bend at all. Inhale to come back down. Repeat
for other arm.
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b. Side Raise: Stand with
one foot on the resistive tubing and hold it at a length that
offers light resistance in your hand. As you exhale, squeeze
your abs, and lift your arms up by your sides, with your palms
facing the ground. DO NOT raise your arms higher than shoulder
height. All the movement should come from your shoulder, your
back and elbows should not bend at all. Inhale to come back
down.
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c. Side Raise: Stand with
one foot on the resistive tubing and hold it at a length that
offers light resistance in your hand. As you exhale, squeeze
your abs, and lift your arms up behind your body, with your
palms facing the ceiling. Raise your arms as high as possible
without leaning forward. All the movement should come from your
shoulder, your hips and elbows should not bend at all. Inhale to
come back down.
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d. Side Raise with Rotation:
Stand with both feet on the resistive tubing with equal length
in both hands. As you exhale, squeeze your abs, and lift your
arms up by your sides, with your palms facing the ground. DO NOT
raise your arms higher than shoulder height. With your arms
still in the arm, inhale and turn to your right as much as
possible. Exhale to come back to the middle. Inhale and turn to
the other side, exhale to come back to the middle, inhale to
come back down.
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