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Bo Jackson's Elite Sports | Columbus, Ohio

Corrective Exercise Videos

Perform exercises 3 times per week. Exercises can be performed at the end of the warm-up at practice.

Perform only the exercises you were prescribed at the preseason screening. Additional benefit is NOT achieved by performing all of the exercises listed. Athletes with pain or questions with any of the exercises should attend an injury check with OSU Sports Medicine.

A. Open Books – 2 sets of 10 repetitions each side

  • Lie on side with knees in line with hips
  • Rotate and let your shoulder fall to the ground
  • Breathe out and hold for 3 seconds

 

B. Lateral Band Walks – 2 sets of 10 steps each direction

  • Place band around knees with feet shoulder width apart
  • Keep core tight and take small steps to the side
  • Stay up tall to prevent leaning with the trunk
  • Band can move around ankles to increase challenge

 

C. Paloff Press – 2 sets of 10 repetitions facing each direction

  • Stand in athletic stance with band in slight tension
  • Bring band in front of chest
  • Press arms straight out without letting your trunk move
  • Bring arms back to center and repeat
  • Perform facing opposite direction

D. Knee to Wall Stretch – 2 sets of 15 repetitions each side

  • Stand with foot flat, toes close to the wall
  • Keep your heel to the ground as you reach your knee to the wall
  • Hold for a second and return to the start position
  • Move foot back away from the wall if touching your knee to the wall is easy to achieve

 

 

 

 

 

 

 

 

 

 

 

E. Wall Angels – 2 sets of 8 repetitions

  • Lie on your back with knees bent
  • Keep low back flat against the ground
  • Maintain elbows and wrists on the ground as you move arms slowly up and down

 

F. Cross Body Stretch – 2 sets of 5 slow breaths

  • Lie on your back or lean against wall
  • Lean toward throwing shoulder and block shoulder blade against the surface
  • Place opposite arm over throwing shoulder and pull down and across
  • Perform this for 5 slow breaths. Repeat 2 times.
  • If you feel a pinch bring the arm lower towards opposite pocket. Stop if pain continues

 

G. Elbow Extension Stretch – 2 sets of 5 slow breaths

  • Lie on your back and place throwing arm flat on the ground
  • Use opposite hand to provide a stretch
  • Perform this for 5 slow breaths. Repeat 2 times.
  • Can also perform in sitting position with elbow resting on knee

 

H. Wall crawl – 2 sets of 10 repetitions

  • Stand with hand against wall or doorway
  • Slide hand up as you walk toward the wall
  • Hold stretch for 1 second
  • Return to start position

 

 

 

 

 

 

 

 

 

 

 

 

 

I. Quadruped Rockback stretch – 2 sets of 5 slow, deep breaths

  • Start with knees slightly wider than hip width
  • Rock hips backwards towards your heels
  • Hold for 5 slow, deep breaths as you feel a stretch in your hips

 

 

 

 

 

 

 

 

J. Scaption – 2 sets of 10 repetitions

  • Stand with thungs up and arms at your side
  • Raise arms up only to shoulder level
  • Arms should travel slightly outside of shoulder width
  • Start by using the weight of your arm and only add 1-3# of weight in each hand.
  • Should only be a moderate challenge

 

 

 

 

 

 

 

 

 

 

 

 

K. Shoulder Internal Rotation – 2 sets of 10 repetitions

  • Stand with shoulder blade down and back
  • Push throwing arm into opposite arm lightly
  • Rotate in through the full motion
  • Be sure not to raise shoulder up to ear or forward

L. Shoulder External Rotation – 2 sets of 10 repetitions

  • Stand with shoulder blade down and back
  • Push into towel roll or glove between throwing elbow and side
  • Rotate arm out through the full motion
  • Be sure not to raise shoulder up to ear

 

M. Y/T/W – 2 sets of 5 repetitions for each position

  • Lift arms off of the ground using your shoulder blades
  • Make sure neck muscles do not raise up toward the ears
  • Perform Y position overhead, followed by T position, and then W position
  • Hold for 5 seconds each

 

N. Bear Hug – 2 sets of 10 repetitions

  • Wrap Band around shoulders or grab on to handles
  • Reach out and forward as far as you can as if you are reaching around a big tree
  • Be sure not to lift shoulders toward your ears