Dance Anatomy & Kinesiology

435

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle groups: Shoulder flexors, scapular depressors, and elbow extensors
Muscles emphasized: Lower trapezius and serratus anterior

Joint movement: Shoulder flexion with elbow extension and scapular depression

C. Press-up
(Body weight)

Sit at the very edge of a chair (with

the chair securely positioned by

placing its back against a wall) with

the hands at the edge of the seat

and the fingers facing forward.

Then press down into the seat

of the chair so that the elbows

straighten, and shift the pelvis

forward so that it is just in front of

the chair seat. Then slowly bend

the elbows and lower the trunk,

pause, and straighten the elbows

to return to the starting position.

(Focus on firmly pulling the

shoulder blades down in the

starting position, and only work in

a range in which slight scapular

depression and adduction can

be maintained and no shoulder

discomfort is experienced; keep

the elbows close to your sides as

they bend and straighten.)

Variation 1: Perform with the

hands at the edge of the seat but

with the fingers facing to the side

and the elbows bending to the

side to focus on strengthening the

shoulder adductors.

1. Perform with more body weight
   supported on one arm.


2. Perform with one arm.

Muscle groups: Shoulder extensors and scapular adductors
Muscles emphasized: Latissimus dorsi and lower trapezius

Joint movements: Shoulder extension and scapular adduction with elbow flexion maintained

D. Sitting row (elbows in)
(Elastic band)

Sit with the legs outstretched to

the front with the middle of the

band passing under the balls of

the feet, one end of each band

in each hand, and the elbows

extended. Then pull the elbows

backward, pause, and slowly return

to the starting position.

(Focus on pulling the shoulder

blades slightly downward and

together as the elbows pull back.)

Variation 1: Perform sitting on a

box on the Reformer facing the

straps with one strap in each hand.

Variation 2: Sitting row (elbows

out)—Perform with the elbows

at shoulder height (shoulder

horizontal abduction) and the

palms facing down.

1. Pull the elbows farther backward
   while still maintaining good
   form.


2. Hold farther forward on the
   band.


3. Use a heavier band.

(continued)

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