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.