A1: Shoulder Abduction/Adduction “Stick-em ups”
ARMS BY INTENTIONAL MOVEMENT • 2m 15s
Targeted Muscle: Upper traps & lats
Purpose:
Setup: Standing wall protocol. Draw both arms up with elbows bent at 90°. Elbows in line with shoulders to start. Scapulae retracted and depressed against the wall (shoulders drawn down and back)
Exhale: Lead with elbows as you draw your arms towards the ceiling until the elbows roughly line up with your nose. If possible, keep elbows and wrists against the wall.
Inhale: Lead with elbows as you draw the arms back down until they line up with your mid chest.
Reminder: Maintain 90° angle of elbows throughout the movement. Be sure to keep shoulder blades depressed and firmly retracted against the wall. Elbows travel from the span of your ears to your mid-chest.
Up Next in ARMS BY INTENTIONAL MOVEMENT
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A2: Elbow Flexion/ Extension “Triceps...
A2: Elbow Flexion/ Extension “Triceps extensions”
Targeted Muscles: Triceps & Biceps
Purpose: Ensure you are strong and stable when reaching above the head and lowering objects from above.
Setup: Standing wall protocol. Raise one arm up with elbows bent at 90° and in line with the chin. Scap... -
A3: Shoulder Flexion/ Extension “High...
Targeted Muscles: Pec Minor, lats & lower traps
Purpose: to help strengthen the shoulders while lifting or lowering objects above the head to the chest
Setup: Standing wall protocol. Keeping scapulae depressed and retracted (shoulders drawn down & back), draw the straight arms up until the fi... -
A4: Shoulder Flexion/ Extension “Mid-...
Targeted Muscles: Anterior & posterior deltoids
Purpose: to help strengthen the shoulders while lifting or lowering objects from shoulders to hips
Setup: Standing wall protocol. Keeping scapulae depressed and retracted (shoulders drawn down & back), draw the straight arms up until the fists ...
