Narrow staggered stance, hands at position 1, core engaged, and weight balanced between both feet.
Pull Stix in toward body with rowing motion. Squeeze scapulae. (Progression: feet parallel or narrow). Pull handles toward body while keeping elbows out and approximately shoulder high.
(Progression: C4(C5) to add scapular stability)
Externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. (Progression: Supine Unilateral External Rotation – externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. Hold the finish position with one arm while the opposite arm performs the exercise (adding an isometric); alternate arms.)
Lying on the foam roll, reach up and grab the handles so that in the finish position hands will be even with chest. Make sure neck is in neutral position; a small pillow may be necessary.
Pull handles toward chest in a rowing motion, driving elbows back and squeezing scapula.
(Progression: C2 for Scapular Stability, A2 for W Row). (Dislocated Shoulder patient should be performed on the board to limit ROM)