Sunday, May 5, 2013

Day 309- Side Lying Rotator Cuff with Elbow Extension

This exercise continues working on opening the shoulders to improve posture through balanced strength around the shoulder girdle. 

To do this exercise you will need a mat.  Start by lying on your side with your legs bent.  Be sure to keep your pelvis, ribs, shoulders and hips in line.  Place your top arm on your ribcage with your elbow bent.  Inhale into the back of your ribs and exhale as you first externally rotate your arm and then once your fingertips are pointing to the ceiling then continue exhaling as you reach your fingertips to the ceiling even more as your straighten.  Inhale as you bend your elbow keeping your fingertips pointing to the ceiling and then lower your forearm.  Repeat 8-10 times.

Things to think about
How wide can your collarbone be? Is your shoulder rolling forward? Is your neck supported?  These are all questions that you can ask yourself to be sure that you are aligning your body properly.  In this exercise the proper alignment and organization of the head, neck, and shoulders is what will make the shoulder move with the most efficiency. 

Wiggle your fingers when you are reaching your hand toward the ceiling.  This can help you find the most length across the front of your chest.

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