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).
Exhale: Lead with the elbows, as the upper arms are drawn away from the body, until the elbows are nearly in line with the shoulders. Be sure to keep the shoulder blades down and back (scapulae retracted and depressed).
Inhale: Lead with the elbows, as the upper arms are drawn back towards the body, until the elbows are in line with the body.
Reminder: Feel elbows being actively drawn towards the ground/away from the body throughout the entire movement.