Dance Anatomy & Kinesiology

439

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle groups: Shoulder external rotators and scapular adductors
Muscles emphasized: Infraspinatus, teres minor, and lower trapezius

Joint movement: Shoulder external rotation with scapular adduction

H. Kneeling scarecrow
(Dumbbells)

Kneel on the floor or a mat with

the torso supported on an exercise

ball and the elbows bent to about

90°, with a dumbbell held in each

hand such that the fists face the

floor. Tighten the abdominals firmly

to stabilize the lumbar spine, raise

the elbows up toward the ceiling,

externally rotate the upper arms

at the shoulder joint so that the

hands raise forward and up, hold

4 counts, and then slowly derotate

the arms to bring them back to the

starting position.

(Focus on pulling the shoulder

blades slightly together as you

raise the elbows higher than your

back. Then focus on keeping the

shoulder blades slightly down and

together as the arms externally

rotate.)

Variation 1: Perform sitting, facing

toward the back of a chair with the

upper chest resting against the

back of the chair (shown previously

in figure 3.26A on p. 99).

Variation 2: Perform sitting with an

elastic band, one arm at a time,

as the other arm anchors the band

in front of the body (figure 7.20C,

p. 396).

1. After full external rotation of the
   shoulders, extend the elbows
   and reach the hands overhead
   in line with the shoulders and
   above the height of the ears.


2. After full external rotation of the
   shoulders, arch the upper back.


3. After full external rotation of the
   shoulders, arch the upper back
   and then extend the elbows as
   the hands reach overhead.

Muscle group: Shoulder external rotators
Muscles emphasized: Infraspinatus and teres minor

Joint movement: Shoulder external rotation with scapular adduction

I. Double-shoulder external rotation
(Elastic band)

Sit with the knees bent and the

legs crossed or the feet on the

floor while each hand holds the

end of a band, with the palms

facing upward and the elbows

bent to about 90° and close to the

sides. Then externally rotate the

arms at the shoulder joint, bringing

the thumbs backward.

(Keep the elbows close to the

sides; focus on pulling the

shoulder blades slightly together

and down as the arms externally

rotate.)

Variation 1: Perform sitting on the

box or kneeling, facing the straps

of a Reformer, with one strap in

each hand and the palms facing

upward while the elbows are bent

to about 90° by the sides.

1. Rotate further so that the hands
   come back further.


2. Place the hands closer together
   on the band.


3. After external rotation of the
   arms, arch the upper back while
   firmly pulling up from the lower
   attachment of the abdominals to
   limit anterior tilting of the pelvis.


4. After external rotation of the
   arms, arch the upper back and
   extend the elbows, reaching the
   hands out to the sides and slightly
   behind the back.

(continued)

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