This is a fantastic exercise for shoulder rehabilitation, neck and upper back complaints to build control, activation, strength and muscular endurance. We're using the cable here to assist with control.
It’s a great approach to combating the effects of gravity, slouched postures and prolonged sitting commonly seen in todays society.
This is how we do it:
- Hold on to a light cable on a low setting to begin with.
- Bring the shoulder blade back gently into retraction and maintain this position throughout the exercise
- With the arm straight at a 30 degree angle shrug the tip of the shoulder up towards the ear. This angle is optimal in training the upper trapezius and the assisting serratus anterior muscle.
- Slowly lower back down smoothly under control without shuddering or shaking
Aim for 3 sets up to 20 repetitions as a warm up exercise on each arm.
This can also be completed using light dumbbell weights, resistance bands or a barbell with both hands for variation.