Shoulder Warm Up

Crossover Symmetry
    We now have two sets of "Scap Jacks" or "Crossover Symmetry" at CFOKC
    Use it daily as Prehab for your shoulders.
    Use it in place of or in addition to the following exercises.  
    Thanks to Odum Chiropractic


Alternate for 2-3 rounds between:
     1. Standing Plate Shoulder Warm Up
          and
     2. Blackburn Exercises

Standing Plate Shoulder Warm Up
              With 2.5-10# plate in both hands
     1. 10 lateral raises
          Abduct arms 90 degrees to the side and down
     2. 10 forward raises
          Forward flex arms 90 degrees to the front and down
     1. 10 Scarecrow Touchdown
          With arms abducted arms 90 degrees to the side, bend elbow forward to 90 degrees
          Rotate through the shoulder from this "scarecrow" position
               to a "U" or "touchdown signaling" position

   Blackburn Exercises: 
          6 Positions (A-F)

          Perform 2-3 sets of 2 repetitions of each exercise

          As strength and endurance increase, can add small 1-2.5# plates

A: Prone Horizontal Abduction (Neutral)
     • Lie on the table, face down, with palms facing down
     • Raise arms out to the side, parallel to the floor
     • Hold for 5-10 seconds and lower slowly 

     • Rest for 5-10 seconds and repeat x 1 

B: Prone Horizontal Abduction (Full ER)
     • Lie on the table, face down, with thumbs rotated up (hitch-hiker position)
     • Raise arms out to the side with slightly in front  of shoulder, parallel to the floor
     • Hold for 5-10 seconds and lower slowly

     • Rest for 5-10 seconds and repeat x 1

C: Prone Horizontal Scaption (Neutral) 

     • Lie on the table, face down, with arms slightly forward 30˚ 

     • Raise your arms and hold at  30˚ compared to horizontal abduction 

     • Hold for 5-10 seconds and lower slowly 

     • Rest for 5-10 seconds and repeat x 1 

D: Prone Horizontal Scaption (Full ER) 

     • Same as C but with thumbs rotated up (hitch-hiker position)

     • Same as C but with thumbs rotated up (hitch-hiker position)

     • Hold for 5-10 seconds and lower slowly 

     • Rest for 5-10 seconds and repeat x 1 

E: Prone Horizontal External Rotation 

     • Lie on the table, face down, with arms abducted horizontal

          and elbows bent 90˚ pointing down 

     • Rotate arms externally so that forearms come parallel to ground point forward 

     • Hold for 5-10 seconds and lower slowly 

     • Rest for 5-10 seconds and repeat x 1

F: Prone Horizontal Extension 

     • Lie on the table, face down, with palms facing upward and arms to your side 

     • Raise your arms to the horizontal parallel the thorax 

     • Hold for 5-10 seconds and lower slowly 

     • Rest for 5-10 seconds and repeat x 1