essay question: scapular and shoulder strengthing excercises

Question 1

Superman

Answer 1

on plinth prone with weights or theraband

1. lower trap is arm at side move into shoulder into extension with elbow extended.
2. middle trap: abducted shoulder arm out to side, move away from the floor
3. upper trap: elbows extended, arms in front of head, move shoulder into flexion.

Question 2

shoulder shrug

Answer 2

stand with theraband/ theratube under feet and wrapped around hands arms extended, while shrugging shoulders up/down 10 to 12 reps one set. start with easiest theraband and move as tolerated.

Question 3

latissumus dorsi

Answer 3

theraband overdoor, one theraband for each hand, pull down elbows lock, shoulder flexion into shoulder extension. Can do ab/ad to work different planes.