More On Bodyweight Training... Rotator Cuff ExercisesThe Rotator cuff exercises will target the following muscle group... - Supraspinatus - Infraspinatus - Teres Minor - Subscapularis They’re also know by the acronym SITS to make it easier to remember the four rotator cuff muscles. The rotator cuff muscles are part of the shoulder joint and their main job is to provide stability of the glenohumeral joint, where the scapula (know as shoulder blade) meets with the humerus(the upper arm bone). Some other important tasks are as follow: -Abduction of the humeral head (ex., shoulder side raises exercise) -External rotation of the glenohumeral joint (you'' see an exercise for this action below) - Extension of the glenohumeral joint (moving your arm from the side to the back)
External Rotation Exercise(All levels)
Instructions… • With your left(pulling)hand hold the hand-towel from one end and the right (resistant) hand on the other end • The left arm is bent 90 degree angle (L-shape) and close to your side (see picture) • Now pull the towel with the left hand so your fist is moving away from your body at the same time keep your left elbow close to your side… • While your pulling the towel, your right hand is reasonably* resisting the pull • Repeat for several repetitions before you switch hands
Side view Pose 1- using strap to perform the external rotation exercise
Side view Pose 2- using strap to perform the external rotation exercise A reasonable resistance can be from light to heavy tension. It’s up to you if you want to perform high repetitions (>12) then apply fairly light resistance with the right hand. And if you want to perform low repetitions (6-12) then apply fairly heavy resistance with the right hand to enable you to perform the low reps and so on. Muscle Snatch Exercise(All levels) The muscle snatch is the same as the above exercise except you’ll position one of your arms on your side at shoulder height and elbows bent 90 degree angle like an L-shape (see picture). Then, follow the next steps… • With the left hand Pull the towel upward while the right hand is resisting from the other end of the towel… • Keep pulling with left hand until the hand/fist is perpendicular to the floor(see picture) • Now, it’s vice-versa, the right hand pulls downward while the left hand is resisting
Front view Pose 1- using elastic tube to perform the muscle snatch exercise
Front view Pose 2- using elastic tube to perform the muscle snatch exercise
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