440
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: Shoulder internal rotators
Muscles emphasized: Subscapularis
Joint movement: Shoulder internal rotation with elbow flexion maintained
J. Single-shoulder internal rotation
(Reformer)Kneel on a Reformer with the
knees about shoulder-width apart
and the left knee against the
shoulder rest, with the left side
facing the straps. Hold one strap in
the left hand with the palm facing
up, the elbow bent to about 90°,
and the shoulder externally rotated
while the right hand supports the
left elbow. Then slowly internally
rotate the left arm at the shoulder
joint, bringing the little finger
toward the right elbow, pause, and
slowly externally rotate the arm
to return to the starting position.
Repeat on the other side.
(Keep the elbow close to the side
as the arm rotates, and focus
on keeping the shoulder blade
slightly down and back so that the
shoulder does not roll forward.)
Variation 1: Perform using an
elastic band or tubing that is
secured to a barre.- Use heavier springs.
- Use slightly shorter straps.
Muscle group: Scapular abductors
Muscles emphasized: Serratus anterior
Joint movement: Scapular abduction with shoulder flexion and horizontal adduction combined
K. Arm across
(Elastic band)Stand with the feet about shoulder-
width apart and one end of a band
secured under the left foot and
the other end held in the left hand,
which is positioned just in front of
the left thigh with the left elbow
extended. Then slowly raise the
arm on a diagonal such that the
movement ends with the hand in
front of the right shoulder, pause,
and slowly lower the arm to the
starting position. Repeat on the
other side.
(Focus on reaching the arm forward
and across the body such that
scapular abduction is emphasized.
Maintain the elbow close to fully
extended but not hyperextended
throughout the movement.)- Grip further up on the band.
- Use a heavier band.
TABLE 7.10 Selected Strength Exercises for the Upper Extremity (continued)