Plane of Motion
Rhomboids
Plane of Motion
Transverse
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Scapular Adductors (Retraction)
Trapezius, Rhomboids
Draw the scapulae together as the arms open to the side.
Initiate the arms opening.
Resist the springs as the arms reach forward to stabilize the scapula and keep the shoulders from rolling forward.
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus
Open the elbows and arms to the side.
Resist the springs as the arms reach forward.
Other Muscles at Play
Anterior & posterior spinal stabilizers keep the spine stabilized against the arm movement and provide lumbo-pelvic stabilization.
Shoulder external rotators keep the arms rolled back to make a field goal position.
Scapular depressors keep the shoulders down away from the ears.
Elbow flexors keep the elbows bent.
Hip adductors keep the legs closed together.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance trunk stability while strengthening the shoulder and arm horizontal abductors.
Enhance deep abdominal control to stabilize the body while moving the arms.
Engaging the mid/upper back muscles and posterior deltoids helps keep the shoulder blades broad and lowered (without squeezing them together).
Positioning the arms at a 90-degree angle offers greater support and helps the body maintain the correct posture.
Focus on breathing to synchronize the movement.