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Thrower's Ten Part 3


The Thrower's Ten is a PT exercise series commonly used to strengthen and stretch the shoulder girdle. This set of movement is often used with athletes of throwing sports, but it can work great for aerialists and pole dancers to aid in injury prevention. I use many of the exercises from the Thrower's Ten in my weekly workout routine. However some of the exercises are more effective then others, for pole and aerial. I promise to put out a post that takes the best of the Thrower's Ten for aerial and pole.

Here are the other posts in the Thrower's Ten Series.

Check Out Part 1

Check Out Part 2

Part Three of Exercises

Prone Horizontal Abduction in neutral

The best option is a weight bench or of course a PT table, you can use a bed, a couch or even balance on the hands and knees in a table top position in a bind. Keep the palm facing down and lift the arm out to the side of the body directly in line with shoulder joint. Stay in the T position, hold briefly at the top of the exercise and with control lower down. Begin with 2 sets of 10 -12 reps, work up to 3 sets.


Prone Horizontal Abduction (Full External Rotation, 100 degrees abduction)

Again begin in a prone position resting on a weight bench or in a tabletop pose. Turn the thumb upward, and lift eh arm up and slightly forward of the shoulder to a level place. Do not extend higher then parallel with the shoulder. Hold briefly at the top and lower with control. Begin with 2 sets of 10 -12 reps, work up to 3 sets.


Press-ups

Begin seated on a weight bench. Place the hands to the sides of the hips directly under the shoulders. The fingers should be facing forward. Press into the palms and engage the shoulders to lift the body up to a hover position. Hold briefly and release. Begin with 2 sets of 10 -12 reps, work up to 3 sets.

Prone Rowing

This exercise can be done with a weight bench or in tabletop position. Begin in a prone position with the working arm hanging by your side. Row, by bending the elbow and focus on engaging the rhomboids, lower and upper traps. Pull the scapula toward the spine and also release the shoulder away from the ears. This should be felt in the meat between the scapula and the spine and right below the scapula in the lower trap. Rows are crucial balancing exercises for aerialists and polers. Always do your rows. Begin with 2 sets of 10 -12 reps, work up to 3 sets.


Push-ups

The big deal with the push-up is correct form. Here is a post we did on Push-up Form.

Make sure you are flat like a board, not sagging or lifting the thro