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Datę_ Name.

Alternate Arm Lifts with Weights _ 10.4

Starting Position: Kneel behind bali. Lie trunk on bali and grasp weights.

Movement/Exercise: Keeping elbows straight, simultaneously lift one arm past hip towards ceiling and other arm up along side of head. Lower arms to floor. Repeat. Palms can face ceiling, floor or body.

CAUTIOH: KEEP NECK IN OPTIMAL POSITION WITH FACE TOWARDS '    • FLOOR.

Breathing: Inhale while lifting, exhale on return.

Modification:

1.    Only lift arms as far as comfort allows.

2.    Only lift one arm at a time.

Progression: Dig toes into floor and extend knees.

Weights.

Repeat_Times

Do_Times/day

Purpose/ Goal:.

Comments: Hand position can target various shoulder girdle muscles. The bali adds a dynamie base ol support to challenge balance while strengthening the shoulder girdle. When legs are straighlened, the base of support decreases to lurther challenge balance and trunk stability.

© 1995 by Joannę Posner-Mayer, PT

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Elbo w Extension with Weights    10:5

Starting Position: Kneel behind bali. Lie trunk on bali and grasp weights. Lift upper arms out to side. Allow elbows to bend and squeeze shoulder blades togeth-er.

Movement/Exercise: Straighten elbows as forearm lifts out to side at shoulder level. Hołd. Return to starting position by bending elbows. Repeat.

CAUTIOH: KEEP NECK IN OPTIMAL POSITION WITH FACE TOWARDS FLOOR.

Breathing: Inhale while lifting, exhale on return. Modification:

1.    Only lift arms as far as comfort allows.

2.    Lift one arm at a time.

Progression: Dig toes inio floor and straighten knees.

Weights_

Repeat_Times

Do_Times/day

Purpose/ Goal:__

Commenls: Hand position can targel various shoulder girdle muscles. The bali adds a dynamie base of support to challenge balance while strengthening the shoulder girdle. When legs are straightened, the base of support decreases to further challenge balance and trunk slability.

© 1995 by Joannę Posner-Mayer, PT

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