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PNF Carry Away

Learn how to use PNF Carry Away to help increase mobility in tight muscles, improve posture and reduce pain. Get the most from this Rehab Essentials exclusive and easily add it to your treatment routines.

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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.

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