Shoulders: "Shoulder Extension"
[Shoulder Matrix #1: Exercise #3]

General Matrix Directions:  Perform consecutively for 6-8 reps each—NO REST!  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. This is Exercise #3 in a series of 5.

2. Stand upright with good posture.

3. Bend over at waist 30-45° so your upper body is angled down towards floor--also called a "hip hinge" movement.

4. Hang DBs (dumbbells) straight down under shoulders then "kick back" arms straight back as if you were passing a baton in a track relay race.

5. Return DBs to bottom starting position.  When you hit the bottom position, pause VERY briefly so you don't "backswing" the DBs.  If you don't have this mini pause, you'll end up swinging the DBs back and forth and not getting the maximum benefit during the lift up phase.

6. Repeat 6-8 reps then go to next Scare Crow matrix exercise.

Tips: When you kick back the DBs try to "throw them back and up."  This technique will give you a little more "opening" on the front shoulders.  On the way down, "float them down" with control so you get the benefit of strength work both ways--and not just the up phase.

• Pretty simple and effective as long as you maintain form.  Most common problem I see is that people bend elbows trying to do a bicep curl or triceps extension movement as they raise and lower the DBs.  This is a SHOULDER exercise!  You must lift from shoulders ONLY with elbows straight and "locked" to get maximum benefit.

• Print Shoulder Matrix #1 Handout

*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 11.18.06)

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