Name: Playbook - Nathan Tsuji - Day 12
Uploaded: 2022-12-31T21:30:39.006Z
Duration: 12 min
Description: Day 12

Nick Lucki

Great job again! I hope you’re enjoying the two days on one day “off” style of this core stability!!! Just remember I’m sneaky so we aren’t just stabilizing your core but also your shoulders hehe :)

These exercises have been a part of my life since I destroyed my shoulder when I was 12 years old. It was bad enough that if I was grown they probably would have done surgery that could result in less range of motion. The surgeon said that if I promised to religiously do my exercises then my shoulder would work for me. We had bungees tied to this railing ever since, and I continued to compete all around elite gymnastics after this. These really do work and I believe in them.

This one might seem easy but it’s still important. You want to imagine you’re pulling from between your shoulder blades. Do your best to keep your forearm parallel to the ground, and feel like you’re pulling from the back of your elbows :)

Shoulder pull backs

Shoulders down, chest engaged, arms locked!!!! Pretend like you’re holding two heavy grocery bags that you don’t want to hit your legs. Think about pulling forward from your elbows not from your hands. As you pull forwards try to bring your pinky fingers closer together. Never lose tension!

Straight arm pectoral pushes

Very similar to the bent arm pull backs, but because your arms are straight it’s slightly harder. Make sure to keep your arms locked and initiate the pull from behind your shoulder blades and the back of your elbows. And as always, wrists straight!

Straight arm pull backs

Keeping your elbow tucked tightly to your side and your arm rotated as far out as possible you’ll be in the starting position. From there rotate your arm across your body then return to the start position slowly and with control. Make sure your shoulder stays down, and you stay fully engaged the whole time! 
Once you’ve completed it, repeat on the other side

Pectoral rotation pulls

This is one of the most important ones in my opinion. You’ll feel the burn behind on the back part of your shoulder. Whatever your range of motion is go to the edge of it without compromising form :) 
When rotating out remember to keep your wrist straight, and palm facing inwards.

External rotations

Keeping your arm bent 90 degrees and your wrist straight. It’s hard but really focus on keeping your elbow perfectly in line with your shoulder. Starting position is forearm parallel to the ground, ideal finish is perpendicular. This one is more difficult it’s ok to have very little resistance on the band.

Bent arm shoulder rotations

Elbow directly out from your shoulder and bent 90 degrees, take your forearm from verticals to horizontal and back to count as one! Remember the name of the game on this is form not speed!

Forwards shoulder pivots

This one is one of the more challenging ones for me. Start with your elbow out in line with your shoulder and your forearm pointed down as far as possible. Lift until it’s parallel to the ground then return back down!

Shoulder pivot lifts

Shoulder rehab!

Day 12

It was like my great start to new month! happy to improve body balance and develop stabilizer muscles.
 Really liked plank sky reaches!!!

Anastasia

Day 1

Day 2

Day 3

Day 4

Day 5

These shoulder rehab exercises are the only thing thats bringing real relief to my neck spur thats effecting my axillary nerve pain.

Day 6

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Day 17

As a measure of how much my strength has improved, and I know this probably sounds minuscule, I was able to help my neighbor remove two very large window ACs and replace them with new very large ones with ease. Three years ago when I helped her do this I struggled with the weight of the ACs.

Day 18

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Day 27

These exercise have really improved my posture. I noticed it a lot when walking now and sitting at my desk. Not feel shoulder fatigue while working on my computer.

Day 12

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