SUPER-SPINATUS:
Sit on a chair or bed and lift arm up while pushing into armpit.
Let arm hang off of bed, push it back toward head and press in on muscle under arm, & on Pectorals insertion
INFRA-SPINATAS:
Rotate arm forward with thumb pointing down.
Move the arm to the front of the body. Hold and push elbow.
DELTOIDS:
POSTERIOR: Arm over head/arm across chest
MIDDLE: Hands held together behind back
ANTERIOR: Leans against a wall with arms extended and push away.
SUB- SCABULARIS:
½ an Indian arm wrestle - use the rope
PECTORALS
Stretch arm straight back, and press in on pectoral muscles
Go to an exterior corner of a room and lean into the corner, bend elbow & lean into corner & straighten out elbow, press in on pectoral muscles.
Then turn the other side toward the corner
SERRATUS ANTEIOR
Elbow behind back, and pull elbow forward
Hand against wall - lean in bend elbow
Downward facing dog (yoga position), Move both hands to one side
Sit on a chair or bed and lift arm up while pushing into armpit.
Let arm hang off of bed, push it back toward head and press in on muscle under arm, & on Pectorals insertion
INFRA-SPINATAS:
Rotate arm forward with thumb pointing down.
Move the arm to the front of the body. Hold and push elbow.
DELTOIDS:
POSTERIOR: Arm over head/arm across chest
MIDDLE: Hands held together behind back
ANTERIOR: Leans against a wall with arms extended and push away.
SUB- SCABULARIS:
½ an Indian arm wrestle - use the rope
PECTORALS
Stretch arm straight back, and press in on pectoral muscles
Go to an exterior corner of a room and lean into the corner, bend elbow & lean into corner & straighten out elbow, press in on pectoral muscles.
Then turn the other side toward the corner
SERRATUS ANTEIOR
Elbow behind back, and pull elbow forward
Hand against wall - lean in bend elbow
Downward facing dog (yoga position), Move both hands to one side
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