Скачать или смотреть Isometric - Scapular Upward Rotation

Execution Essential 1: Setup and Finding Midrange
Setup: Lie on your back close to a stable object like a door frame or couch leg. Position your arm about an inch away from the object.
Range: Start with your arm abducted about 70-80 degrees from your body.
Modification: You can increase the angle of your arm to 90 degrees or higher.

Execution Essential 2: Engagement, Intention, and Direction
Engagement: The primary muscles to engage are the upper, middle, and lower trapezius, as well as the serratus anterior. These all attach onto your shoulder blade
Intention: The main intention HAS to be to upwardly rotate your shoulder blade, which is almost like a shrug
Direction: Thinking of generating the pressure into object by upwardly rotating the outside of the top of your shoulder towards the back of your head

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: Moving your arm to make contact with the object without shrugging your shoulder.
Common Mistake 2: Rolling your arm or using momentum to make contact with the object.
Common Mistake 3: Bending your elbow or using your forearm to make contact.