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Bo Jackson's Elite Sports | Columbus, Ohio

Corrective Exercise Videos

Perform exercises 2 times per week. Exercises can be performed at the end of the warm-up at practice.

Perform only the exercises you are prescribed. 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. Single Leg Bridge – 2 sets of 10 repetitions each side

  • Lie on back with knee at 90 degrees
  • Hold opposite knee to chest
  • Keep core tight and press up into bridge position with your heel
  • Try to keep your hips level the entire time
  • Elevated leg can be bent or straightened to increase difficulty

 

D. 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

 

E. 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

 

F. 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

 

G. 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

 

H. 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

 

I. 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

 

J. 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

 

K. 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