Posture & Side Arms

Question 1

Lordosis

Answer 1

Weak abdominals- Bridge
Weak Gluteal muscles - lunges
Weak hamstrings - Hamstring Curl
Weak Hamstring and glutes: Zip/Parallel Feet in Straps

Question 2

Sway Back

Answer 2

Weak abs - Plank to pike, Bridge
Tight Hip extensors
Tight hamstrings - single leg stretch
Tight Pectoral muscles - Chest Expansion

Question 3

Flat Back

Answer 3

Weak Hip flexors - Hands in straps (Straight arm press, V, T)
Weak Hip Flexors: Unilateral feet in straps, Bend & Extend. Leg Push down and Froggy
Weak Scapular Muscles - Chest Expansion

Question 4

SITS Muscles

Answer 4

Supraspinatus
Infraspinatus
Tere Minor
Subscapularis

Question 5

Function of Supraspinatus

Answer 5

Supraspinatus controls internal rotation and lifting of the arm. Abduction

Side Arm: Elbow Lift (internal & external)

Question 6

Function of Infraspinatus

Answer 6

Infraspinatus allows you to externally rotate your arm in the shoulder socket.

Side Arm: External Rotation

Question 7

Function of Teres Minor

Answer 7

Teres minor is a small muscle that helps rotate your arm. External Rotation

Side arm: External Rotation

Question 8

Function of Subscapularis

Answer 8

Subscapularis controls arm abduction (holding your arm out straight, away from your body

Side arm: Transverse Pull, Internal Rotation

Question 9

Side Arms: Single Arm Shoulder raise

Answer 9

Deltoid, latissimus dorsi, Rhomboids

Question 10

Side Arms: Seat Rotation

Answer 10

Internal & External Obliques, rectus abdominis, psoas

Question 11

Modification if shoulder injury

Answer 11

Don’t lift above shoulder
Put a pillow or small ball under arm to help stablize