Rehab

Blade Squeeze

This exercise is a good beginning exercise to promote better posture and strength between the shoulder blades.
Start with your arms at your sides, pull your shoulders back and squeeze the shoulder blades together. Think of pinching a pencil between the shoulder blades.
Hold the contraction for 1-2 seconds then relax.
Note: Keep the shoulders down during the whole exercise and prevent shrugging upward.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

Start with your feet shoulder width apart and perpendicular to the band.
Make sure the band is tied securely.
Begin the exercise with tension in the band.
Use a towel or paper roll under the elbow to keep the arm in proper position during the exercise.
Keeping the elbow at a 90 degree bend, rotate at the shoulder moving the arm outward as far as you can, keeping your elbow against the towel.
Note: Make sure to keep proper posture throughout the exercise.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

Put your hands in the air and bring the elbows to a 90 degree bend.
Next pull the arms back and squeeze the shoulder blades together, hold for 1-2 seconds.
Note: Keep the shoulders down and away from the ears for the entire exercise.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps

To begin, wrap a piece of tubing around a support at knee height or lower. Place the tubing behind the knee.
Start with the knee bent and the heel raised.
Bring the heel down and straighten out the leg which contracting the quad muscles. Hold for 1-2 seconds.
Note: This exercise involves the activation and strengthening of the quad muscles, especially the medial quad.

Beginner	Intermediate	Advanced
1-2 sets 5-10 reps	2 sets 10-15 reps	3 sets 10-20 reps