Shoulders and upper back stability are needed to help with posture, ease of arm positions, and prevent injuries. This move will engage your core, lower back muscles, and of course the upper back we want to strengthen!
Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.
This move will really help if you have difficulty with posture as it works the length of the spine, improves scapular mobility, and upper back strength. This is especially important for our dancers! Share with anyone you think needs or will enjoy this move!
Start seated with legs wide for stability & DB in one hand. Starting at your shoulder with elbow in front, under control press up towards ear. Allow your arm to externally rotate as comfortable.
If you get any pinching in the shoulder don’t aim quite as high/back with the upper arm. If that doesn’t help leave a comment for some good alternatives!
We recommend starting relatively light (5-10lbs) and perfecting the shoulder blade upward rotation/full range of movement at top, for 8-16 reps. As you feel able, increase the weight so you can’t do more than 12, but can at least do 6. Can increase difficulty with holds at top (5 secs) or taking 3-5 secs to lower from the top.
Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
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