Wall Slide with Scapular Lift-Off (Shoulder Control and Mobility) скачать в хорошем качестве

Wall Slide with Scapular Lift-Off (Shoulder Control and Mobility)

Purpose: To improve overhead shoulder mobility and control, while building awareness and strength in the shoulder blade (scapula) and posterior rotator cuff without compensation. Set-Up: Stand facing a wall, with your feet 6–12 inches away, about hip-width apart, and toes pointing forward Maintain a tall, straight spine with your chin gently tucked and the back of your neck long—eyes looking straight ahead Place the hand of your affected shoulder on the wall at chest height, palm flat Execution: Slide your hand upward along the wall Go as high as you can without pain or compensation Common compensations include excessive shoulder shrugging or arching the low back Once you reach the limit of good mechanics, pause and relax the top of the shoulder No need to forcefully pull the shoulder blade down—just avoid tension in the upper trap At this top position, lift your hand a few inches off the wall Focus on initiating the movement from the shoulder blade, gently pulling it back and slightly outward, not necessarily down or toward the spine Hold for 5 seconds, feeling the control in the shoulder blade Return the hand to the wall and slowly slide it back down to the starting position Perform 10–15 reps, resting as needed