SHOULDER PNF


These PNF patterns or shoulder diagonals are an excellent way to train the shoulders and help avoid rotator cuff injuries. These exercises strengthen the shoulder and back muscles in a functional and natural way, replicating reaching and cross body movements.

Maintaining a stiff and contracted midsection while pulling weight across your body (anti-rotation) builds a strong and resilient core which is crucial for spine stability and protection. Exercises such as these prepare your body for daily tasks such as reaching for your seatbelt, pulling open a door/cabinet, or lifting an object from the floor to a higher position. Bringing the arm across the body while maintaining an abdominal brace is also necessary for many athletic events such as throwing a ball, a golf or tennis swing, or striking in martial arts.

Exercise 1:

-using a cable or band, pull from a high to low position

-maintain an abdominal brace while performing

-keep the elbow straight so the focus is on the rear shoulder and back rather than tricep muscle

- perform 3x15

Exercise 2:

-using a cable or band, pull from a low to high position

-maintain an abdominal brace while performing

-keep the elbow straight so the focus is on the rear shoulder and back rather than tricep muscle

-perform 3x15


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