BAC Training Tip - Shoulder Flexion Extension

Target Areas: Front and back of shoulders and "core" muscles.

Benefits: Kneeling on a roller and using hand wieghts, as depicted, will not only improve your balance but also increase strength in the shoulder muscles and in your "core" muscles. This exercise promotes reciprocal arm movement as with walking or running.

Instructions: Sit up straight. Bend right elbow and place it on desk.

• Grasp a pair of dumbbells and kneel with roller positioned underneath knees.
• Allow arms to hang straight down below shoulders.
• Keep eyes level and maintain a neutral neck and spine.
• Avoid arching back by gently drawing lower abdomen toward spine.
• Raise right arm overhead and extend left arm behind back.
• Hold. Return to starting position. Repeat with opposite arm.
  
  

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• Hold each position: 2 seconds
• Repeat: 1-3 sets, with 8-12 repetitions
• Frequency: 3-4 times per week.