Flip-Flop With Alternating Arms

Description

Lie on your back with your legs bent and feet flat on the floor, arms at 90° of abduction, and elbows bent toward the ceiling. Without changing the angle of your elbows, explore shoulder rotations: bring the back of one hand backward while the palm of the other moves forward, then alternate the rotations. Keep your shoulders down and your trunk engaged, without arching your lower back, and perform the repetitions in a fluid, controlled manner, within a comfortable range.

Settings

Equipment

No Equipment

Positions

Supine Position

Muscle groups

Shoulder external rotatorsShoulder internal rotators

Difficulty

Moderate

Movement

Lateral RotationMedial Rotation

Contraction mode

Concentric