AASU Shoulder Home Exercise Program Thera-Band(R) study

Thank you for participating in the study. Please use these videos to help you use the correct form when perforing your home program.

Exercise #1 Chest Press Plus (Key Shoulder Muscle Group = Serratus Anterior Muscle)

Exercise #2 Seated Row (Key Shoulder Muscle Groups - Rhomboids and Middle/Lower Trapezius Muscles)

Exercises #1 and #2 above may be performed together in alternating sets. In other words, one can do a set of the chest press plus exercises then a set of the seated rows. So one may perform an opposing or opposite muscle group (back of shoulder) exercises while resting between sets of a (front of shoulder - chest press plus) exercise. This is called "performing a super set." This allows for the shoudler home program to be completed efficiantly. Each of the following pairs of exercises may be completed in alternating sets.

Exercise #3 Diagonal Raises / Scaption (Key Shoulder Muscle Group = Supraspinatus Muscle)

Exercise #4 Low Row (Key Shoulder Muscle Group = Lower Trapezius Muscle)

Exercise #5 Straight Shoulder Raise - Shoulder Flexion (Key Shoulder Muscle Group = Anterior Deltoid)

Exercise #6 Shoulder Horizontal Extension - Reverse Fly (Key Shoulder Muscle Group = Posterior Deltoid)

Exercise #7 Shoulder External Rotation (Key Shoulder Muscle Groups = Infraspinatus and Teres Minor Muscles)

Exercise #8 Shoulder Internal Rotation (Key Shoulder Muscle Group = Subscapularis)

Exercise #9 Elbow Flexion - Biceps Curl

Exercise #10 Elbow Extension - Triceps Extension