A4: Shoulder Flexion/ Extension “Mid-range straight arm rotation/ shoulder"
ARMS BY INTENTIONAL MOVEMENT
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2m 5s
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 are roughly in line with the chin.
Exhale: Lead with the fists, as the arms are drawn down until the fists are roughly in line with the mid chest. Feel the contraction focused on the posterior deltoids (back of the shoulders)
Inhale: Lead with the fists as the arms are drawn back up. Feel a contraction throughout the moving structures, yet focused on the anterior deltoid (front of the shoulder).
Reminder: Maintain shoulder blades depressed and retracted (down & back) against the wall. Full control and stability throughout movements. Be led by the breath.
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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... -
A6: Shoulder Horizontal Adduction/Abd...
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Setup: Standing wall protocol. Start with elbows in line with the shoulde... -
A7: Shoulder Abduction/Adduction “Sho...
A7: Shoulder Abduction/Adduction “Shoulder Raises”
Targeted Muscles: Mid deltoids,
Purpose: To help prevent injuries and stabilize the shoulders in motion.
Setup: Standing wall protocol. Start with arms at your side, elbows on the wall and bent at 90° (forearm parallel to the ground).
Exhal...
