The Bespoken Word

Shoulder ER Contract Relax

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– Sit back into heels to keep low back from hyper extending
– Hug physioball to create pressure through core
– Reach up dowel into flexion (straight ahead) or abduction (towards the side) as high as you can
– Hold this position for 2 minutes, taking in deep diaphragmatic breaths
– After 2 minutes, slowly push down into dowel with increasing force for 15 seconds
– After 15 seconds, begin walking hand further up dowel and hold for an additional 2 minutes.