Plane of Motion
Shoulder External Rotation
Plane of Motion
Transverse
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Shoulder External Rotators
Infraspinatus, Teres Minor, Posterior Deltoid
Rotates the arm in the shoulder joint to pull the hands and straps away from each other.
Resist the springs as the arms return to start and come together.
Other Muscles at Play
Anterior & posterior spinal stabilizers keep the spine stabilized against the arm movement and provide lumbo-pelvic stabilization.
Scapular adductors keep the scapulae pulled together to stabilize the scapulae and keep the shoulders from rolling forward.
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 and shoulder stability while strengthening the shoulder external rotators.
Enhance deep abdominal control to stabilize the body when moving the arms.
Engaging the mid/upper back muscles and posterior deltoids helps keep the shoulder blades wide and lowered (without pulling them together).
The positioning of the arms offers support and helps the body maintain the correct posture.
Focus on breathing to synchronize the movement.