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Description

Stretch, strengthen, and rehabilitate rotator cuff and shoulders while climbing steps for cardiovascular exercise. Adapted from the NLM NIH site: http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000357.htm


Exercises

Set 1: 1 round
Warm Up Stair Steps
Warm Up Stair Steps
1 min 30 secs
Anterior Shoulder Stretch Right
30 seconds
Anterior Shoulder Stretch Left
30 seconds
Moderate Stairs
Moderate Stairs
1 min 30 secs
Isometric Wall Push
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Fast Stair Steps
Fast Stair Steps
1 min 30 secs
Pendulum Right
30 seconds
Pendulum Left
30 seconds
Stairs While Stretching Back Of Shoulder
1 min 30 secs
Up The Back Stretch Right
30 seconds
Up The Back Stretch Left
30 seconds
Moderate Stairs
Moderate Stairs
1 min 30 secs
Wall Shoulder Stretch Right
30 seconds
Wall Shoulder Stretch Left
30 seconds
Fast Stair Steps
Fast Stair Steps
1 min 30 secs
External Rotation With Band Right
External Rotation With Band Right
30 seconds
External Rotation With Band Left
30 seconds
Moderate Stairs
Moderate Stairs
1 min 30 secs
Shoulder Blade Retraction With Band
30 seconds
Stairs While Stretching Back Of Shoulders
1 min 30 secs
Internal Rotation With Band Right
30 seconds
Internal Rotation With Band Left
30 seconds
Cool Down Stairs
1 min 45 secs
Shoulder Floor Reach
30 seconds


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