This video shows you a great exercise to strengthen your rotator cuff muscles. It will help rehabilitate shoulder injuries, and will also help to improve your upper body posture. This exercise will also help to strengthen and tone the arms.
Hi and welcome to Inner Strength Pilates.
in this video today I'm going to talk about rehabilitation Pilates.
This is the studio where we mainly focus on rehabilitation.
So our rehabilitation Plates classes involve one-on-one personal training.
Our clients come in to do one-on-one assessment first then we have a chat about what their goals are and what they want to achieve.
We then design a program designed specifically to suit their needs.
So when they come to a group class they are only given exercise to help rehabilitate their injuries.
So today I'm going to show you a fabulous exercise to help rehabilitate shoulder injuries or rotated cuff injuries and is also great for people who want to strengthen their arms.
All you need is a theraband.
Now you can get different strokes of Theraband. This black one is the hardest. You can get blue ones which is a little bit lighter, or yellow, or red.
And so just depending on how strong you want the exercise to be you will need to choose the theraband to suit that.
So standing hip width apart, weight evenly on both feet, elbows into your waist and palms up.
It's like your holding a tray of food. Careful you don't drop down or come up too high.
So you're going to take a breathe in to prepare. Breathe out. Engage your core first.
And then you're going to pull your hands as far away as you can.
Breathe in to come back in.
So I'll show you that a couple more times.
Breathe in. Breathe out. Engage your core. An pull the hands away as far as you can go. Inhale to come back in.
If that's too easy and you want to make it harder, start with your hands closer together. But, if that's to hard and you want to make it easy then you start with your hands wider apart.
So once more take a breathe in. Breathe out. Engage your core and as you still breathe out, pull your hands away as far as you can go, inhale to return.
Now what you need to be careful of is your posture.
So you want to be standing up nice and tall.
imagine you got a piece of string attached to the crown of the head and that's lifting you up towards the ceiling.
So you're lengthening your spine.
Keep your chin lifted. Careful you're not looking down and careful you're not doing this with your neck.
You want your neck to be in line with the rest of your body, with your spine.
Also, be conscious you're not pushing forward with your hips.
What we commonly see with our Pilates rehabilitation studio here is as people pull their hands away they want to do this with their backs to help.
So that's where you want your core to engage first.
Always engage your core before and throughout the movement of pulling your hands out and you shouldn't see any movement happen through your spine whatsoever.
Now where is the movement coming from this exercise? It's actually coming from your back muscles.
To keep your shoulder joints nice and strong you need to actually strengthen the rotated cuff muscles and these muscles at the back here.
When you're pulling your hand out to the side, you want to squeeze your shoulder blade down and in, okay.
So my shoulders are nice and relaxed. If I squeeze them in and down, that's what you're going to get. You're going to get nice and open through here rather than like this or like this.
So shoulders away from your ears and squeeze your shoulder blades together so you're nice and open through the chest.
So a couple more.
Feet hip width apart, even weight on each foot. Take a breathe in, standing up nice and tall breathe out, engage your core, drop your shoulders away from your ears, squeeze your shoulder blades together and pull your hands as far away as you possibly can.
Keep your elbows onto your waist. Careful they don't want to move.
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LOCATION 1: Pilates Machine, Mat and Allegro Reformer Classes
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