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.