MUSCLE ACTIVATION / UPPER BODY

Muscle Activation exercises are designed to engage the specific muscles which are targeted that day during your training and temporarily improve the connection between the brain and the muscles. Improving muscle activation can allow for stronger contractions, better performance, and cleaner technique, resulting in safer and more effective training. Typically, these exercises are stationary by nature and specific to Total Body, Upper Body or Lower Body movement patterns.

SHOULDER FLEXION

Shoulder Flexion is a movement pattern by bringing your arms from your sides and reaching overhead. ROM is typically 180 degrees. Restriction in both the Chest and Lat may restrict proper motion, often forcing the athlete to go into lower back extension, arching the back, in order to raise their arms over their head. Focus is on lengthening shorten muscles as well as strengthening them to allow proper function and stability.

Shoulder Flexion: Back-to-Wall – Banded

• Standing in athletic position, back against the wall, feet hip width apart, 6-8 inches from the wall
• Arms straight at your sides. Hands thumb up in neutral position.
• Flaten your lower back against the wall. Keep your chin down, making a double chin,
• Squeeze your glutes to ensure spine is at neutral position
• Lift your arms overhead, thumbs to the ceiling without arching your back
• Use a mini band around the wrists to reenforce shoulder activation.
• Pause 2 sec and repeat