Shoulder Pain Weight Exercises

Video Transcript

"Hi my name is Anthony Baron Kirk in this segment I'd like to cover corrective exercise with weights. These are five pound dumb bells. This movement is going to be called scaption. Scaption is a great movement also for the setting into place and stabilization of the scapula. So again those are the shoulder blades. The strengthening these areas, we're working to get some proper stability in the shoulder girdle itself. So I'm actually going to perform this exercise in a much more of a corrective exercise manner on one leg. That's a form out where I'm focusing my stability, so I'm using proprioception, meaning my body needs to stabilize using a lot of these smaller muscles, along with proper breathing techniques to really activate the core muscles. So quick note on position, very important to get the proper pattern for scaption. Think of it as a V shape, all throughout the movement. That means is my hands, always to start with my arms and hands creating a V, and see my weight is here creating a V shape. From that following that position, straight up over head, and this is where the down and in position happens. So my shoulders both need to drop down away from my ears, and the shoulder blades will drop down and in and then straight back to the same V shape. Okay I would recommend that first starting even though I'm using five pound dumb bells, using two to three pounds is going to be more effective at first. So the complete movement I'll start with my left leg, my harder leg to stabilize on. I want to think about a slight bend in the knee. When ever I do a stabilization movement on one leg I want to keep joints from locking, so stability comes from awareness of fore strength, stabilization of the hips and the low back. Again the same position, you can just kind of pull the right foot up and really pull it behind you. Certainly don't use it for stability out in these areas. Just right along side the left foot. We'll inhale to always prepare thinking about drawing in my stomach as I exhale on the way out. Down and into the shoulder blades inhaling back to the start position. It's also a great gluteal workout on my left side, very squeezing that area of my body very tight. Exhale straight up, down and in with the shoulder blades. I'd complete about twelve repetitions, take a quick pause for thirty seconds or so, and do the same thing on my right leg."