Shoulder Matrix #2:
"L-Shoulder Rotation"

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.

1. This is Exercise #4 in a series of 4.

2. Lie face down on SB with weight shifted slightly back on feet.

3. Hold DBs (dumbbells) thumbs in towards the SB as you place each hand close to floor directly to side of shoulders.

4. Lift DBs up until elbows are even with shoulder height and 90° then rotate DBs forward until they are horizontal and parallel with floor.  

5. Rotate arms back down so hands point to floor then lower. Maintain the ‘L’ shape throughout rotations with a 90° bend in elbows.  Also keep upper arms at 90° to body. 

6. If you cannot maintain the form and 90° “square” angles then use lighter DBs.

7. Repeat 6-8 reps then repeat Matrix Series or rest as needed..

Tips: The key is maintaining that perfect 90° angle as you rotate the upper arms in shoulders.  Do not allow your elbows to just shift back--keep arms and elbows in position and you'll really feel the benefits of this one.

• This one is very similar to the Shoulder Matrix #1 Scare Crow (with light DBs).  If the 'L' version is too hard, go back to the Scare Crow Mobility Exercise (with no weights) then progress to light DBs then eventually come back to the SB 'L' version above.

• Print Shoulder Matrix #2 Handout

• View Shoulder Matrix #1 Series

*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. 

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(Updated 2.25.08))

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