|
|
| Ron Jones Bio |
| CorporateWellness |
| Coach & Train |
| Exercise Library |
| Handouts |
| Health & Fitness |
| KETTLEBELLS |
| Products by RJ |
| Site Map |
|
|
|
|
|
|
-95.jpg){kind=small}
.jpg){kind=small}
Shoulder Matrix #2:
"T-Shoulder Extension"
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: Lie face down on a stability ball (SB) with your navel on top of the ball and feet split wide for a stable base of support. Using SB, 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 (1-8 lbs) so you can maintain form. 8 pounds would be "very heavy" for this series of exercises. Be careful to lift and lower with control and proper form so you optimize each repetition. Keep head and neck in neutral position.
-
This is Exercise #2 in a series of 4.
-
Lie face down on SB with weight shifted slightly back on feet.
-
Hold DBs (dumbbells) with thumbs up and wrist straight.
-
Extend arms straight out to each side into ‘T’ with straight elbows. Maintain a 90° with arms to body as you lower DBs towards floor.
-
Lift DBs from the “shoulders” while leaving elbows locked.
-
Do not do "back extensions or chops" on the SB--just emphasize shoulders only.
-
Repeat 6-8 reps then go to next W-Shoulder Retraction matrix exercise.
Tips: Like the 'Y' this one also goes DEEP into
back shoulders! Make sure you keep elbows straight and lift from shoulders
ONLY and NOT the biceps.
-
Be mindful to keep the 'T' as you lift DBs up and out. Many people try to pull the DBs back along their hips when they lift because it's hard to life them straight up with shoulders only--do not compensate by breaking form. Maintain quality first!
*Note:
This exercise is 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.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 2.25.08)
Be Strong.