00:04 - 00:08This is Brent, President of B2C Fitness and we're talking about shoulder resistance
00:08 - 00:12training progressions. Now the second exercise in our relative flexibility
00:12 - 00:15progression is the PNF carry away. I'm going to have Salvina come out and help me
00:15 - 00:20demonstrate this exercise. Now, you'll notice that I have a band situated at a
00:20 - 00:24lower angle, so we're going to create a diagonal force. This exercise is a little
00:24 - 00:28more complicated than the scaption exercise we were doing progressions of
00:28 - 00:34earlier, so you might have to go through a little bit more detailed teaching. So I
00:34 - 00:39want to tell her what I'm going to do, "We're going to do a PNF carry away," we're going to show, so it's going to look
00:39 - 00:43like this, and then you may have to lead her through the movement or lead them
00:43 - 00:48through the movement. So, that exercise is going to be from here, to here.
00:52 - 00:57Once they feel like they have the hang of it, we go ahead and let them move through the movement.
00:57 - 01:01Once again, the PNF carry away, just to kind of describe the movement pattern
01:01 - 01:07here, it's not just abduction, but it's abduction and external rotation, similar
01:07 - 01:12to unsheithing a sword, if you've ever seen an old pirate movie. Now, the reason
01:12 - 01:16this movement is the second movement in our relative flexibility progression, is it
01:16 - 01:22does require more flexibility, more stability, than the scaption exercise we
01:22 - 01:28talked about before. So somebody with a small amount of movement dysfunction will be
01:28 - 01:32able to perform this exercise, but if they still have a whole lot of upper
01:32 - 01:36body dysfunction, you still have a lot of restriction and work through, they're not
01:36 - 01:39going to be able to perform this exercise without compensation. This exercise
01:39 - 01:45requires a little bit more glenohumeral external rotation, as well as scapular downward
01:45 - 01:51rotation retracttion. There is a benefit to those with a mild amount of movement
01:51 - 01:55dysfunction, so we're progressing here, that we strengthen the external rotators.
01:55 - 02:00Now, as we're using this for a strength exercise, we do need to progress it. Our
02:00 - 02:05progressions for stability are going to be lower body centric because we're
02:05 - 02:09already at a unilateral PNF carry away here. This exercise doesn't work out
02:09 - 02:14very well to try to do both arms at once. So Salvina is going to go from a
02:14 - 02:23single arm PNF carry away, to a single arm, single leg PNF carry away.
02:23 - 02:26Perfect.
02:27 - 02:31Of course, for our more advanced individuals, we could also go two legs
02:31 - 02:36unstable, such as putting them on an Airex pad or BOSU and then one leg unstable.
02:37 - 02:39Thank you.