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