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Shoulder Matrix #2:
Directions: Perform my
Dynamic Warm-Up
exercises at “beginning” of workout for maximum benefit and improvement.
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.
Tips: This is the hardest one of the series to teach. The primary action is retracting the shoulders together--don't just pull the elbows back towards hips. You must "lift" the arms up and straight out to sides then "pinch" shoulders together as you finish.
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present, RonJones.Org | Back to BodyXercise Library | Site Map (Updated 2.25.08)) |
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