Shoulder Elevation and Lateral Rotation Using T‑Shirt Resistance

Description

Stand up and put your arms inside a T-shirt, keeping them against the sides of the garment. Keep your elbows close to your body and bent at 90°. Then push your forearms outward, as if you were trying to stretch the T-shirt with your arms. While maintaining this tension, raise your arms out to the sides until about 90° of elevation (or as instructed by your physical therapist). Hold the position at the top for 1 to 2 seconds, then slowly lower your arms while keeping the tension against the T-shirt. Repeat the movement in a controlled manner.

Settings

Equipment

Other

Positions

Stand Up

Muscle groups

Shoulder flexorsShoulder external rotators

Difficulty

Easy

Movement

FlexionLateral Rotation

Contraction mode

Isometric