Strengthen the posterior head of the deltoid muscle to develop proportional shoulder strength. The deltoid possess three heads anterior, lateral and posterior. Often times the anterior and lateral heads are stronger than the posterior head. Powerful shoulder require all three heads to be trained properly.
Origin: Scapular spine
Insertion: Deltoid tuberosity
Concentric Actions: Extension & lateral rotation of arm
Innervation: Axillary Nerve (C5, C6)
Sit in good posture on edge of exercise bench.
Keep thoracic spine in extension throughout entire exercise.
Hold cervical spine in line with thoracic spine.
Hinge forward at hips as far as possible.
Hold a dumbbell or end of resistance band in each hand with forearms and wrists in neutral. Elbows flexed.
Retract scapulae & hold throughout entire exercise.
Perform shoulder horizontal extension through a pain free range of motion.
Return to starting position in a slow and controlled manner.
Control eccentric phase.
Build to fifteen repetitions.
Stand in good posture in front of a vertical cable system.
Use a bilateral rope handle.
Keep thoracic spine in extension throughout entire exercise.
Hold cervical spine in line with thoracic spine.
Place one foot on pulldown leg supports.
Lean slightly backwards.
Hold rope handle on both sides with shoulders flexed about one hundred and fifty degrees.
Elbows flexed, forearms pronated and wrists neutral.
Retract scapulae and hold throughout entire exercise.
Pull rope handle downward so center of handle moves toward your nose.
Return to starting position in a slow and controlled manner.
Control eccentric phase.
Build to fifteen repetitions.
Kneeling Reverse Pitch: Three Steps
Kneel on bench with non-working knee and non-working hand.
Working arm hanging toward floor. Scapula protracted, elbow straight.
1) Retract scapulae.
2) Simultaneously perform elbow flexion to ninety degrees, shoulder extension and shoulder horizontal abduction. Upper arm should be parallel to floor and ninety degrees from body.
3) Shoulder external rotation.
Lower arm by performing the three steps in reverse.
Build to fifteen repetitions.
Perform on both sides.
Standing Reverse Pitch: Three Steps
Stand in good posture.
Feet slightly wider than shoulder width.
Hold working hand with palm facing posterior in front of opposite thigh. If using a resistance band, band should be attached to a sturdy structure in front of opposite leg.
1) Retract scapulae.
2) Simultaneously perform elbow flexion to ninety degrees, shoulder extension & shoulder horizontal abduction. Upper arm should be parallel to floor and ninety degrees from body.
3) Shoulder external rotation.
Lower arm by performing the three steps in reverse.
Build to fifteen repetitions.
Perform on both sides.
Execute these four exercises to strengthen the posterior aspect of the deltoid muscle, posterior rotator cuff muscles (Supraspinatus, Infraspinatus and Teres Minor) and scapular retractor muscles (Rhomboid Major, Rhomboid Minor, Middle Trapezius and Lower Trapezius.)
References
Anatomy, Shoulder and Upper Limb, Muscles https://www.ncbi.nlm.nih.gov/books/NBK482410/
Anatomy, Shoulder and Upper Limb, Shoulder
https://www.ncbi.nlm.nih.gov/books/NBK536933/
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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