![Picture](/uploads/2/8/8/6/28862771/1472379.jpg?151)
Shoulder: External Rotation With Band
1. Place the band slightly below your sternum so you are pulling in a straight line.
2. While standing with good posture, bend your elbow 90 degrees and grab the band. Your forearm should be across your body.
3. Slowly rotate your shoulder out while keeping your elbow bent and fixed at your side.
4. Rotate as far out as limits of motion or pain allows. Hold the position for two seconds before slowly returning to the starting position.
1. Place the band slightly below your sternum so you are pulling in a straight line.
2. While standing with good posture, bend your elbow 90 degrees and grab the band. Your forearm should be across your body.
3. Slowly rotate your shoulder out while keeping your elbow bent and fixed at your side.
4. Rotate as far out as limits of motion or pain allows. Hold the position for two seconds before slowly returning to the starting position.
![Picture](/uploads/2/8/8/6/28862771/1643790.jpg?159)
Core: Front Plank
1. Start with your elbows and feet on the ground shoulder width apart, with your head in the neutral position.
2. Hold the position, keeping your core tight and your body straight.
(Use your knees instead of your feet if this exercise is too difficult)
1. Start with your elbows and feet on the ground shoulder width apart, with your head in the neutral position.
2. Hold the position, keeping your core tight and your body straight.
(Use your knees instead of your feet if this exercise is too difficult)
![Picture](/uploads/2/8/8/6/28862771/7673502.jpeg?152)
Hips: Standing Leg Raises
1. Stand on one leg and extend the other.
2. Maintain good posture and do not lean to the side.
3. Do two sets of 25 reps.
4. Add a band for resistance as you get stronger.
1. Stand on one leg and extend the other.
2. Maintain good posture and do not lean to the side.
3. Do two sets of 25 reps.
4. Add a band for resistance as you get stronger.
![Picture](/uploads/2/8/8/6/28862771/575724.jpg)
Glutes: Glute Extentions
1. Start by standing on one leg and keeping your head and chest up.
2. Move the resisted leg (if you are using a band) as far back as you can while keeping your knee straight.
3. Slowly return to the starting position.
1. Start by standing on one leg and keeping your head and chest up.
2. Move the resisted leg (if you are using a band) as far back as you can while keeping your knee straight.
3. Slowly return to the starting position.
![Picture](/uploads/2/8/8/6/28862771/2497073.jpg?235)
Quadriceps: Straight Leg Knee Extensions
1. Lie on your back and place a rolled towel under your thigh.
2. Without lifting your thigh off the roll, lift your foot and extend your knee.
3. Add ankle weights as you get stronger.
1. Lie on your back and place a rolled towel under your thigh.
2. Without lifting your thigh off the roll, lift your foot and extend your knee.
3. Add ankle weights as you get stronger.
![Picture](/uploads/2/8/8/6/28862771/3593169.jpg?236)
Hamstrings:
1. Start by laying on your stomach.
2. Bend your knee and bring your heel towards your hip and return to the starting position.
3. Add ankle weights or bands as you get stronger.
1. Start by laying on your stomach.
2. Bend your knee and bring your heel towards your hip and return to the starting position.
3. Add ankle weights or bands as you get stronger.