Ten Golden Exercises: (As chosen by a 20 year Physical Therapist) by Daniel Philpot

Author:Daniel Philpot [Philpot, Daniel]
Language: eng
Format: epub
Published: 2018-10-04T04:00:00+00:00

Now keep holding the band and simply face the other direction (turn your body 180 degrees) so your starting position is with your arm across your stomach. Now you will turn from in to out or (external rotation) against resistance, the opposite of the movement you just completed. It’s way more simple than it can be described, so just look at the pictures for further guidance.

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Finally there is one last RTC movement do that is Golden. Using a small weight of 1 to 2 lbs (or no weight is fine to begin), starting with your arm hanging at your side with elbow straight, lift your arm away from your side, outward, and keep your thumb pointed down at the floor (back of hand is facing forward). This position eliminates the bicep and allows one of your smallest rotator cuff muscles (Supraspinatus) to work in near isolation, don’t lift higher than parallel to the floor and go slow. Do not use more weight than 1 or 2 lbs. A can of soup will do in a pinch.

See Photos Below:

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