Mobility: "Standing 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!

Keep elbows even with shoulders.
OBJECTIVE: Open front of shoulders &
strengthen back of shoulders.
*Note: For those that
struggle with the Scare Crow or two-arm version of the Standing 'L,' I simply
have them exercise ONE ARM at a time. Usually people can work up to
doing both arms at once if they remain consistent for a few weeks. The key
point is to have clean form--even if you can only do one side at a time for now.
-
Stand
upright.
-
Bring upper
arms and elbows into alignment with shoulders as you rotate forearms straight
up towards ceiling while maintaining a 90°
bend in elbows.
-
Rotate
forearms down towards ground while keeping upper arms and elbows even with
shoulders and 90°
bend in elbows.
-
Repeat all
reps in shape of 'L.'
-
Perform 5-8
reps.
Tips: This is a great and simple exercise to help
open the front of shoulders which are tight in most people. The muscles
used on backs of shoulders to pull arms up get good strength work as well.
The key with this one is to maintain the 90°
angle or bend in the elbows throughout the whole range of motion.
*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
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(Updated 12.1.07)
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