A2: Elbow Flexion/ Extension “Triceps extensions”
ARMS BY INTENTIONAL MOVEMENT
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2m 8s
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. Scapula retracted and depressed against the wall (shoulders drawn down and back).
Exhale: Lead with wrist as the elbow is drawn into extension (straight, but not locked).
Inhale: Lead with wrist as the elbow return into flexion.
Reminder: The shoulder remains anchored. If possible, keep the elbow and wrist against the wall. Repeat on the other side.
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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 ... -
A5: Shoulder Protraction/ Retraction ...
Targeted Muscles: Rhomboids & serratus anterior
Purpose: To help strengthen & stabilize. The shoulders during push/pull movements.
Setup: Standing wall protocol. Keeping scapulae depressed and retracted (shoulders drawn down & back), draw the straight arms up until the fists are roughly in lin...
