Isometric - Scapula Downward Rotation

Описание: Execution Essential 1: Setup and Finding Midrange
Setup: Lay flat on your back, on a mat or the floor. Place a yoga block, some books, or rolled-up towels between your elbow and your side. The object should keep your arm about two to four inches away from your side, and not be so squishy that your arm ends up back by your side when pushing into it.
Range: Closer to end range than mid - you don't need to fully mash your shoulder down and in, but make sure that the downward rotation of your scapular stays where it is when you begin squishing into the block.

Execution Essential 2: Engagement, Intention, and Direction
Engagement: The focus of the exercise is on the muscles around your shoulder blade. You should slide the shoulder blade down and in towards the spine. Rhomboids are typically engaged.
Intention: Maintain the downward rotation of the shoulder blade, then push your arm into your side against the yoga block, but the pressure from your arm into the block comes from trying to simultaneously bring the arm AND the shoulder blade in towards your spine.
Direction: Shoulder blade and arm in towards side, equally.

Execution Essential 3: Intensity, Ramping, and Hold Time
Intensity: As specified
Ramping: As specified
Hold Time: As specified

Execution Essential 4: Common Mistakes
Common Mistake 1: Pushing down with the shoulder and letting it drift back up when you tuck the arm into your side.
Common Mistake 2: Not pushing into block with your upper arm, but rather rotating in with your forearm.
Common Mistake 3: Pushing down so far that your whole body side bends.