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Shoulder Matrix #2:
"Y-Shoulder Extension"
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.
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This is Exercise #1 in a series of 4.
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Lie face down on SB with weight shifted slightly back on feet.
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Hold DBs (dumbbells) with thumbs up and wrist straight.
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Extend arms overhead in front of SB into ‘Y’ with straight elbows then lower towards floor and lift. Lift DBs from the “shoulders only” while leaving elbows locked.
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Do not do "back extensions or chops" on the SB--just emphasize shoulders only.
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Repeat 6-8 reps then go to next T-Shoulder Extension matrix exercise.
Tips: This one goes DEEP into back shoulders!
Make sure you keep elbows straight and lift from shoulders ONLY and NOT the
biceps.
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Whoa! People get jacked up on this one! The muscles on back shoulders typically are VERY weak in most people, thus, you must use lighter DBs so you can maintain the proper form and lift from shoulders and nowhere else.
*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 | Back to BodyXercise Library | Site Map
(Updated 2.25.08)
Be Strong.