Shoulder Matrix #2:
"W-Shoulder Retraction"

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 #3 in a series of 4.

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

3. Hold DBs (dumbbells) thumbs up and wrist straight.

4. Bend elbows & pull upper arms down slightly until arms & body resemble the ‘W’ shape.  Your elbows should be resting along sides of SB with forearms even with upper body and thumbs pointing up.

5. Lift & lower arms like a bird slowly flapping its wings.

6. As you lift retract or “pinch” your shoulder blades together in upper back. 

7. Lower DBs and arms back along sides of SB into starting position.

8. Repeat 6-8 reps then go to next and final L-Shoulder Rotation matrix exercise.

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.

• The "bird flapping" cue is the best one I've been able to come up with so far.  If you think about a bird's wings in motion, the bird will bring the wings straight up and down--mimic this action to the best of your ability, and you'll probably be very close to form.

• 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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