Isometric - Glenohumeral Internal Rotation скачать в хорошем качестве

Isometric - Glenohumeral Internal Rotation

Execution Essential 1: Setup and Finding Midrange Setup: Lying on your back, with upper arm close to the side of the body. An object, like a yoga block or something similar in size and firmness, is placed between the forearm and the side of the body. Elbow bent to 90degrees. Range: Midrange will be attained by having the correct size yoga block between the forearm and the body. Modification: The exercise can be modified by placing the object on the stomach instead of the side, or by moving the upper arm further up and away from the body. Execution Essential 2: Engagement, Intention, and Direction Engagement: The engagement of the muscles in the subscapular region, located on the front of the shoulder blade, is the primary focus. Intention: The intention is to pull the head of the humerus towards the chest, causing the arm to rotate inwards and make contact with the object. Direction: The movement is an internal rotation of the arm, spinning the arm inwards from the shoulder. Execution Essential 3: Intensity, Ramping, and Hold Time Intensity: As specified Ramping: As specified Hold Time: As specified Execution Essential 4: Common Mistakes Common Mistake 1: Using the hand and wrist to push into the object instead of using the muscles of the shoulder to rotate the arm. Common Mistake 2: Moving out of the 90-degree elbow position, either by extending or flexing the elbow. Common Mistake 3: Pushing too hard can cause the elbow to fly out to the side. The elbow should remain stable throughout the exercise.