Sep 07,2007 00:00
The moves: A "push-up" using shoulder blade movement.
Works on: Improving rotator cuff health, shoulder girdle coordination, serratus anterior strength.
Steps: The elbow of the "pressing" arm does not bend. All movement is produced by the shoulder blade sliding forward and back on the torso. Keep the chest square to wall and do not allow the shoulder blade to creep up into a shrugged position. "Press" the body away from the wall by using only shoulder blade motion (the shoulder blade should come around the side of the torso). Hold for one second, then slowly allow the shoulder blade to retract fully to the spine.
Repetitions: Perform three sets of 15 repetitions.
Precautions: Keep the hand at or below shoulder height. Keep the neck relaxed and the head centered above the spine. Breathe normally.Options: Move the feet back for more resistance, or reproduce the exercise on a bench using a dumbbell for resistance (ensure shoulder blade motion is not hindered by the bench).