| Purpose: |
To strengthen the muscles that rotate the shoulder outward |
| Start Position: |
Lying on your side with shoulder to be exercise oriented up; elbow at side and bent 90 degrees
with hand resting on your stomach; towel roll positioned in the armpit |
| Action: |
Squeeze shoulder blade together and down and move hand away from your belly button; hold for
1 second and return to the start position |
| Parameters: |
Use a weight or level of resistance that allows you to repeat for 3 sets of 25-30 repetitions |
| Tips: |
This muscle has a relatively small mass, therefore the amount of weight utilized will be low;
keep wrist in a neutral position; movement should be isolated solely to the shoulder; elbow should remain at your
side; maintain shoulder blade squeeze throughout movement in both directions; perform in a slow and controlled
manner; do not allow shoulders to elevate toward your ears |
