Recovery Exercises

We've partnered with Peak Sports Performance to provide our athletes and coaches with a series of recovery exercises for para athletes to optimize performance, and decrease injuries.

Watch the videos and download the handouts at the bottom of the page.  

 

Recovery Exercises

Single Arm Pec Major Stretch
Reps/Sets: 1x45 sec per side
Place your elbow at shoulder height with your elbow bent. Slightly turn away from the pillar. Complete both sides.

 

Rhomboid Stretch
Reps x Sets:1 x 45 seconds
Clasp your hands together and push them as far away from the body as possible. Use the wall for balance if needed.

Upper Trap Stretch
Reps x Sets: 1 x 45 seconds per side Gently pull your ear to your shoulder, using your arm to assist in the pulling. Use the other arm to anchor the shoulder down. Both Sides

Levator Scapula Stretch
Reps x Sets: 1 x 45 seconds per side
Turn your head towards your shoulder and bring your nose to that shoulder. Use the other arm to anchor down the shoulder. Both Sides

 

 

Shoulder Health Exercises

Isometric W’s
Reps x Sets: 1 x 12 with a hold, start at 2
seconds and each week add 1 second up to a max of 5 seconds
Focus on rotating about the shoulder and elbow joint. You can complete this one arm at a time.
 

 

Isometric High Rows
Reps x Sets: 1 x 12 with a hold, start at 2 seconds and each week add 1 second up to a max 5 seconds
Hold at the point that the elbow is in line with the shoulder, don’t pull the elbow past the shoulder. You can complete this one arm at a time.

Seated Single Arm Isometric Waiter Hold Reps x Sets: 1 x 3 x 10 seconds Hold onto the weight with the elbow at 90 degrees and elbow at 90 degrees pointing straight forward, set your shoulder back

Supine Single Arm Isometric DB Shoulder Retraction
Reps x Sets: 1 x 3 x 10 seconds
Focus on driving the shoulder down into the ground.

AttachmentSize
PDF icon Shoulder Health Handout.pdf16.42 MB
PDF icon Recovery Handout.pdf13.3 MB