Updated: Feb 21, 2019
Continuing our journey down the path of strength, flexibility and health for shoulders in the world of aerial arts and pole, here is part two of our series on the Thrower's Ten.
The Thrower's Ten is a series of Physical Therapy Exercises that were designed to help with shoulder girdle strength and movement. As Polers and aerialists the entire series is a excellent set of additional exercises to train with outside of the studio. However, if you are training a lot and have overdeveloped muscle groups you may want to consider trimming some of the exercises down to work the muscles less used in pole and aerial arts. I will add a special post on what exercises to remove.
You can do this series with weights, a band or cable pull machine. I recommend the first two exercises to be done with a cable pull. Keep the weights light, we are working with small muscles they do not need heavy weights. Heavy weights greatly increase the chance of injury.
Our first post took a look at the first four exercises here are the next four.
External Rotation with 90 degree Abduction
Ok first of all, my wrist should not be broken downward like that. I don't know what I was doing, that is basic weight lifting form gone awry. Keep your wrist in alignment with your elbow and forearm. The elbow is bent at 90 and lifted to the side ( Abduction) lining up with the shoulder. Rotate the arm upward keeping the 90-degree angle. Begin with two sets of 10-12 reps and work to three sets. I recommend a cable pull machine, but you can do light hand weights or a band.
Internal Rotation with 90 degree Abduction
Basically this is the opposite movement of the first exercise. Begin with the arm lifted out to the side (Abduction) and the elbow bent at 90, the hand upward. Rotate the arm down where the it is horizonal to the floor. This can be done with weights or band, but again I recommend a cable pull machine. Begin with two sets of 10-12 reps and work up to three sets.
Shoulder Abduction to 90 degrees
Lift the arm out to the side of the body slowly, hold for 2 seconds at the top and lower down with control. You do not need to lift the arm any higher then the shoulder. Watch the traps and shoulders are not creeping up toward the ears. Begin with two sets of 10-12 reps, work up to three sets.
Scaption, Internal Rotation
Keep the thumbs up, once again I was not paying attention in this series of photos. Raise the arm straight out from the shoulder to the front side of the body. Hold at shoulder height and slowly lower down. Begin with two sets of 10-12 reps, then work up to three sets.
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