Shoulder Matrix #2:
Stability Ball "Y-T-W-L"

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

General Directions: Using a stability ball, perform each exercise for 6-8 reps non-stop then proceed immediately to the next exercise.  There should be NO REST in-between exercises!  Do 1-3 sets.  Use LIGHT dumbbells (1-10 lbs) so you can maintain form.  10 pounds would be "very heavy" for this series of exercises.

1. Y-Shoulder Extension

2. T-Shoulder Extension

3. W-Shoulder Retraction

4. L-Shoulder Rotation

Tips: Maintain proper alignment without compensations at all times.

• Print Shoulder Matrix #2 Handout

• See Shoulder Matrix #1 (Less Difficulty)

• Start with really light weights!  For beginners, use 1-2 pound dumbbells.  For trained athletes, use 5-8 pound dumbbells.  Don't try to be macho and grab heavy weights--you won't be able to do them correctly with "heavy" weights!

• Need More Mobility Help?  If you need more help to loosen up the front part of your shoulders, see my Mobility Exercises.

• I learned this one from functional training guru Mark Verstegen of Athlete's Performance.  For more info on Verstegen and his work, go to:  www.athletesperformance.com.

*Note: These exercises are intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2.25.08)

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