Shoulder Clock | Side-lying Thoracic | Rotation & Shoulder Mobility скачать в хорошем качестве

Shoulder Clock | Side-lying Thoracic | Rotation & Shoulder Mobility

🎯 Primary Focus Thoracic rotation and shoulder mobility in a side-lying position Targets: Thoracic spine, shoulder complex, chest, and trunk rotation 🧠 Movement Emphasis Improves upper-body rotation while keeping the lower body quiet, which helps build the separation needed for a more efficient backswing and downswing. The arc of the arm also challenges shoulder mobility and chest opening, supporting a fuller turn and better control through the top of the swing. 🔁 How to Do It Setup: Lie on your side with the bottom leg straight Bend the top leg and rest it on a foam roller to help lock in the lower body Start with both arms out in front in an open book position Keep the palm of the top hand facing down to start Execution: Begin reaching the top arm overhead in a smooth arc, like moving from 9 o’clock toward 3 o’clock As the arm travels, gradually rotate the palm up about halfway through the motion Keep the lower body quiet against the foam roller as the chest rotates open Only move as far as you can control without forcing the range Finish as open as your body allows, then return with control and repeat for reps before switching sides Coaching Cue: “Keep the lower body quiet and sweep the arm in a smooth arc as the chest opens under control.”