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Datę Name

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

Movement/Exercise: Lift straight arms out to side while squeezing shoulder blades together. Keep arms to side at shoulder level. Return to start and repeat.

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

t. Lift arms only as far as comfort allows.

2, Lift one arm at a time.

1'rogression: Dig toes in floor and straighten knees.

Wolghts_

llupoat_Times

lig_Jimes/day

Mm|>ose/ Goal:_

f imimonts: The bali adds a dynamie base of support to challenge balance while strengthening the fjtuiklor girdle. When legs are straightened, the base of support decreases to further challenge balance u nnk stability while inereasing the lever arm.

ft isLih hy loanne Posner-Mayer, PT

Shoulder Extension with Weights _ 10.3

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

Movement/Exercise: Keeping elbows straight, lift arms past hips towards ceiling. Return to start and 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.    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 of support to challenge balance while slrenglhening the shoulder girdle. When legs are straightened, the base of support decreases to further challenge balance and trunk stability.

® 1995 by Joannę Posner-Mayer, PT

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