- 🔴Arm-Bar Exercise for Shoulder Rotation 🔄 - Ep.47 [Exercise]
Yesterday we went over gaining 💪 some more shoulder rotation at the Gleno-humeral Joint (ball and socket). Now we have to learn control and endurance of this joint, while keeping it centered ⭕️. @dannyphysio
demos the Arm-Bar exercise in the video, one of my favorite new exercises in a while.
‼️Please consult a rehab expert and perform with no weight before doing this one:
1️⃣Start sidelying, knees bent. Grasp light-weight with both hands and roll on back
2️⃣Press Straight Up to Ceiling with one arm, align arm with shoulder
3️⃣Scapula should be slightly retracted to feel humerus centered on the glenohumeral joint
4️⃣While keeping weight at 90 degree angle, roll onto side using these instructions: keep knee bent on same side of weight ➡️straighten other leg➡️push the ground with bent knee to roll onto side
5️⃣Support head with free arm, bend top knee and hip for Stability
6️⃣Scapula is slightly retracted, keep arm at 90 degrees
7️⃣Try no movement first. If too easy, try 'screwdrivers' like Danny in the video: slowly rotate arm back and forth 🔄with control.
8️⃣Repeat both sides for 30seconds or more.
‼️Do this with control. It should be done until fatigue NOT failure. Again, do not perform with recent injury or surgery‼️
#shoulder #stretch #mobility #myodetox #toronto #fitness #exercise
DrHawk - This information is not medical advice, if you are in pain please see your local rehab specialist ➡️ - #regrann