Muscle Up!. By Ashley & Lizzie. Muscles Groups:. Erector Spinae and Quadratus Lumborum (QL) Rotator Cuff. Erector Spinae and Quadratus Lumborum. The Erector Spinae and Quadratus Lumborum are located in the lower back Deep muscle. Rotator Cuff .
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By Ashley & Lizzie
The Erector Spinae and QuadratusLumborum are located in the lower back
Group of muscles/tendons that act to balance and stabilize
SITS consist of Supraspinatus, Infraspinatus, Teres Major, & Subscapularis
Purpose: To stretch rotator cuff muscle
Using one hand for support, allow the opposite hand hang freely.
Move your arm from side to side, and then forward and back. Once you gain momentum, begin to swing the arm in a circular motion.
Repeat on supporting arm.
Begin with both hands grasping the ruler. One with a firm hold, other lightly.
Horizontally, pull the stick in the direction of the lighter grip until a slight tension is felt.
Hold the pulled position. Then repeat with switched grips and direction.
Lying on one side completely, using the arm against the surface bend at a 90 degree angle.
With the other arm, bend the angled arm down until a slight a slight stretch is felt in the back.
Hold and repeat on other side.
With the palms turned inward, hold the grip at mid-bicep curl.
Making sure the elbow is fixed, pull the arm across the abdomen. Continue to repeat on other side.
Do not rotate the shoulders.
Higher reps work best for smaller rotator cuff muscles.
Purpose: This exercise is to strengthen your scalpularis muscle
Note: Cable or exercise chord is required
Laying on one side, use opposite hand for the dumbbell resistance by bending the arm at a 90 degree angle.
With the other hand, rest at the side and slowly lower arm to original position.
Once desired repetitions are achieved, switch sides.
Purpose: This exercise is to strengthen teres minor / infraspinatus muscle.
Note: Dumbbells are required for this exercise. Lighter weights are recommended for beginners.
With both hands grasping the cable handles, place one foot onto cable.
With a slightly bent elbows, raise the cable until upper arms reach shoulder height.
Next, slowly lower the cables to original position. Repeat.
Maintain posture though-out exercise.
Purpose: This exercise is to strengthen the supraspinatus muscle.
Note: Cable Chords are required.
Lay face down on the floor with your arms and legs extended straight out from your body. Without moving your torso, keep arms and legs straight and lift them up.
Lift your body of the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders.
Side Bend (dumbbell)
Stand with feet shoulder width apart, Knees should be slightly bent, bendto the left to a comfortable position. Hold for 2-3 seconds. Repeat on Right.
Bend trunk to the left to a comfortable position and hold for 2-3 seconds.