The Upper Extremity 447Adequate strength in the serratus anterior is also
important for preventing shoulder impingement. One
can strengthen the scapular abductors by focusing on
keeping the scapulae wide (abducted) during push-ups,
rather than letting the scapulae come together on the
down-phase of the push-up, and including slight addi-
tional scapular abduction at the end of the up-phase
of the push-up, termed a push-up plus (table 7.10A,
variation 1, p. 434). Similarly, in the gym, one can
strengthen the scapular abductors by reaching the arms
forward at the end of a bench press so that the scapulae
abduct (“lock out”). Arm across (table 7.10K, p. 440) is
another exercise that can be performed for the scapular
abductors that uses an elastic band for resistance. Focus-
ing on keeping the shoulder blade down as the scapula
moves forward will also help strengthen the depression
function of the serratus anterior.
Other Scapular Muscles
Because of the multiple functions of the scapular
muscles and their linked action with movements of
the shoulder, various scapular muscles are recruited
in any strengthening exercises for the shoulder
complex. However, a study using electromyography
concluded that the combination of scaption with
external rotation, rowing, push-up plus, and press-
up would challenge all of the scapular muscles and
provide a core program for rehabilitation and pre-
vention of shoulder injuries (Johnson, Gauvin, and
Fredericson, 2003; Moseley et al., 1992).
Elbow Flexors
Strengthening the elbow flexors is important for
types of partnering that involve holding or support-
ing another dancer with one elbow or both elbows
flexed. Strengthening these muscles will also provide
more tone and definition along the front of the
arm. The concentration curl (table 7.10L, p. 441) is
an effective exercise that is performed with dumb-
bells, while the kneeling biceps lift (table 7.10M,
p. 442) can be performed on the Reformer or with an
elastic band for resistance. Remember that forearm
position will influence the relative contribution of the
elbow flexors. So, performing elbow flexion with the
forearm supinated should encourage use of the biceps
brachii, the forearm in midposition should emphasize
use of the brachioradialis, and the forearm pronated
should deemphasize biceps brachii contribution.
Elbow Extensors
The attachment of the triceps brachii is closer to the
axis of the elbow joint for flexion-extension than that
of the biceps brachii, giving it a smaller moment arm
and a relative disadvantage in terms of production of
torque (Hall, 1999). Furthermore, the elbow flexors
are more readily used in everyday activities such as
lifting and carrying objects. Thus, in general the
elbow flexors are almost twice as strong as the elbow
extensors (Hamill and Knutzen, 1995), making it
important to place emphasis on strengthening the
elbow extensors. In dance, adequate strength in the
elbow extensors is important for overhead partnering
and for floor work that involves pressing the body
up or supporting the body weight with the arms.
Strength in the elbow extensors can also improve
the tone and contour of the back of the arm and
help prevent the undesired “sag” that some dancers
experience in this area.
The elbow extensors can be strengthened with
many exercises, including the push-up (table 7.10A,
p. 434), press-up (table 7.10C, p. 435), lunge triceps
kick back (table 7.10E, p. 436), sitting overhead
press (table 7.10G, p. 438), overhead triceps exten-
sion (table 7.10N, p. 443), and kneeling triceps
kick back (table 7.10O, p. 444). While the position
of the forearm does not influence the ability of the
elbow extensors to produce force, position of the
shoulder will influence the contribution of the long
head of the triceps brachii. For example, putting the
shoulder in extension, such as with the triceps kick
back, shortens the long head across the shoulder
and makes the exercise more demanding than if the
shoulder was not extended.Compound Strengthening Exercises
Other exercises including multiple joints and incor-
porating movement patterns similar to those used in
activity are useful for developing functional strength
in the upper extremity, such as bench presses and
cleans. Male dancers or female dancers who have to
perform highly demanding partnering or body sup-
port may want to consider progressing from some
of the basic exercises described in this text to more
advanced exercises using Pilates apparatus, weight
apparatus, or free weights as their strength develops.
Working with a qualified Pilates instructor, personal
trainer, kinesiologist, or strength coach to supervise
and design a safe and effective program for your
needs is recommended.Flexibility Exercises for the Upper Extremity
Table 7.11 provides average range of motion for the
fundamental movements of the shoulder in the gen-
eral population, as well as the primary constraints to
these movements. Many dancers exhibit adequate
shoulder flexibility or even excessive mobility, and
supplemental stretching is not necessary or probably