Slowly return to starting position. Don’t the knee that is on the step to pass the toes. Keep your body upright the whole time. Don’t allow your shoulders to shift forward as you step up/down. Step Back Lunges Start in standing position with hands on hips. Bring one leg behind you. With those toes on the ground bend that knee down towards the ground. Keep body upright while maintaining your shoulders over your hips Slowly return to starting position. Don’t allow your front knee to pass your toes. Don’t allow your back knee to touch the ground. Single Leg Romanian Dead Lift in standing position. Keep your upper body in straight line. Slightly bend the knee of the leg you are standing on and reach for the ground in front of your toes. Squeeze your shoulder blades together and kick opposite leg back to maintain your balance. Keep the pressure in the heel of the leg you are standing on. Slowly return to starting position. Clams Lay on your side with your knees bent. Rotate top knee up towards ceiling while keeping feet touching. Slowly return to starting position. Don’t rotate your torso back as you open your hip. Keep the motion isolated to your hip joint. Reverse Clams Lay on your side with your bent. Rotate your foot up towards the ceiling keeping your knees touching. Slowly return to starting position. Don’t rotate your forward as you open your feet. Keep the motion isolated to your hip joint.
Slowly return to starting position. Don’t the knee that is on the step to pass the toes. Keep your body upright the whole time. Don’t allow your shoulders to shift forward as you step up/down. Step Back Lunges Start in standing position with hands on hips. Bring one leg behind you. With those toes on the ground bend that knee down towards the ground. Keep body upright while maintaining your shoulders over your hips Slowly return to starting position. Don’t allow your front knee to pass your toes. Don’t allow your back knee to touch the ground. Single Leg Romanian Dead Lift in standing position. Keep your upper body in straight line. Slightly bend the knee of the leg you are standing on and reach for the ground in front of your toes. Squeeze your shoulder blades together and kick opposite leg back to maintain your balance. Keep the pressure in the heel of the leg you are standing on. Slowly return to starting position. Clams Lay on your side with your knees bent. Rotate top knee up towards ceiling while keeping feet touching. Slowly return to starting position. Don’t rotate your torso back as you open your hip. Keep the motion isolated to your hip joint. Reverse Clams Lay on your side with your bent. Rotate your foot up towards the ceiling keeping your knees touching. Slowly return to starting position. Don’t rotate your forward as you open your feet. Keep the motion isolated to your hip joint.
shoulder_injury_prevention.docx