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: Supine on Roller – Banded

• This motion is very similar to Back to Wall Shoulder Flexion, except now you’re lying supine length wise along a foam roller. Feet are hip width apart. Back of your head touching the roller
• Flaten your lower back against the roller. Keep your chin down, making a double chin, to ensure spine is at neutral.
• Lift your arms overhead without arching your back
• Use a mini band around the wrists to reenforce shoulder activation.
• Pause 2 sec and repeat