A8: Shoulder Internal/External Rotation “Shoulder Rotations”
ARMS BY INTENTIONAL MOVEMENT
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2m 10s
Targeted Muscles: Subscapularis, Infraspinatus, Teres Minor, Supraspinatus (Rotator cuff muscles), Teres major
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 wrists as the forearms are drawn back towards the wall. Elbows remain bent at 90° and the forearms remain parallel to the ground.
Inhale: Lead with the wrists as the forearms are drawn back to the starting point.
Reminder: Core remains active throughout entire movement. Elbows always remain at the side of the body with forearms parallel to the ground throughout the movement.
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Setup: Standing wall protocol. Start with arms at your side, elbows on the wall and bent at 90° (forearm parallel to the ground). Palms face up towards the sky.
Exhale: Lead with the wrists as... -
A10: Wrist Extension/ Flexion “Wrist ...
Targeted Muscles: Forearm flexors & extensors
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Setup: Standing wall protocol. Start with arms at your side, elbows on the wall and bent at 90° (forearm parallel to the ground). Gently closed fist with palms face up tow... -
A11: Forearm Supination/ Pronation “...
Targeted Muscles: Forearm pronator & supinators
Purpose: To help strengthen and support the elbow and wrist while doing any rotational activities such as using a screwdriver, and opening doors, and other small tool use.
Setup: Standing wall protocol. Start with arms at your side, elbows on the ...
