Posterior Scapula Tilt & ER Strengthening

Description

Stand facing a wall and place a roller in front of your chest to prevent compensations. Then position your forearms against the wall, palms facing you and the outer edge of your hands (pinky side) in contact with the wall. Slowly slide your arms upwards and outwards until you reach the limit where you can still maintain contact with the wall. This movement will naturally engage the lateral rotation of the shoulders and the posterior tilt. Hold this position for a few seconds, then gently release and repeat the exercise.

Settings

Equipment

Foam Roller

Positions

Stand Up

Muscle groups

Shoulder external rotators

Difficulty

Moderate

Movement

FlexionLateral Rotation

Contraction mode

Isometric