These PNF patterns or shoulder diagonals are an excellent way to train the shoulders and help avoid rotator cuff injuries. These exercises strengthen the shoulder and back muscles in a functional and natural way, replicating reaching and cross body movements.
Maintaining a stiff and contracted midsection while pulling weight across your body (anti-rotation) builds a strong and resilient core which is crucial for spine stability and protection. Exercises such as these prepare your body for daily tasks such as reaching for your seatbelt, pulling open a door/cabinet, or lifting an object from the floor to a higher position. Bringing the arm across the body while maintaining an abdominal brace is also necessary for many athletic events such as throwing a ball, a golf or tennis swing, or striking in martial arts.
Exercise 1:
-using a cable or band, pull from a high to low position
-maintain an abdominal brace while performing
-keep the elbow straight so the focus is on the rear shoulder and back rather than tricep muscle
- perform 3x15
Exercise 2:
-using a cable or band, pull from a low to high position
-maintain an abdominal brace while performing
-keep the elbow straight so the focus is on the rear shoulder and back rather than tricep muscle
-perform 3x15
