DieselCrew.com - Shoulder Rehab - Scarecrows

Here is another exercise to add to your Shoulder Rehab Protocol - scarecrows.

Building strength in the musculature involved in scapulae retraction (upper & lower traps, serratus anterior, rhomboids) and external rotation (infraspinatus, supraspinatus, teres minor)

This exercise can be inserted into this Shoulder Rehab Protocol
http://www.youtube.com/watch?v=A0ONHZmsFec

Category:

Sports

Tags:

• shoulder
• injury
• rehab
• rehabilitation
• impingement
• health
• strength
• stability
• external
• rotation
• retraction

[pyrotalk]

are u protracting or squeezing your blades at the start?

[smittydiesel]

retraction prior to the movement.

[smittydiesel]

Excellent - thanks for the feedback and I'm glad it is helping!

[rokinuplate]

Can someone tell me if this is good for rounded shoulders and forward head posture??

[jaries12]

Holy hell... is it a bad sign that these are hard to do with no weight or resistance? I mean, the fact that I feel it quite a lot in my back (lower trap/rhomboids) probably means it's working, right?

[amounirl]

@ieatlilcarr0tz That's a really good beginner routine, basically just eat everything you can till you start to get chubby, then start cleaning up the diet and you'll lean out, and will have some decent size by then. Provided you're following Westside's program properly. Might want to also look into starting strength or stronglifts, they're simpler and also really good.

[ieatlilcarr0tz]

Would anyone like to give me some tips on working out for a skinny 17 year old? I'm 5'6'' and weigh 120. I'm using this routine, Westside for skinny bastards part III

[CelticAndProud]

I feel a weird 'grinding' in my upper spine when doing this unless my back is a lot more upright and I look straight ahead. I'm assuming it's just due to an extremely weak upper back, am I wrong?

[Body4Beach]

@2112mike great warm up

[Vagranttoad]

@fractaldimension Try to lower the weight you are using and see if that helps. Also, you might want to start deadlifting regularly and do some ab stretches. Most lower back pain is from muscle imbalances. It may be an injury, but I am guessing your lower back just isn't strong enough to stabilize the weight you using in this exercise.

[fractaldimension]

Does this not hurt anybody's lower back? Seems like a great exercise but when I get to the overhead part it really hurts my lower back (which is already an injury spot). Is there a good alternative or maybe I should just leave that bit out?

[shaunappleton1]

I did this exercise seated backward on a incline bench..I also did the movement a lot slower and held each position for 5 seconds...they helped my 13 year shoulder problem out more than any cortisol injections.. massages... accupucture treatements ever did!!!