Prone Shoulder Internal Rotation Lift Off - [P]rehab
Prone Shoulder Internal Rotation Lift Off - [P]rehab
Sep 28, 2021
theprehabguys.com
PRONE LIFT OFFS are a fantastic drill for building upper back strength, shoulder mobility, and rehabbing shoulder injuries. BUT athletes commonly cheat during these by arching their lower back to give the appearance of a good lift off when really their low back is working hard and the shoulders are doing less work! . @hardyhardcorefitness does an excellent job demonstrating these here. Notice how she keeps her glutes and anterior core muscles engaged to avoiding arching her low back. This focuse
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Prone Figure-4 Lift Offs A simple way to wake up your glutes open the hips — especially if you sit a lot or feel tight through your low back or pelvis. How to do it: 👉 Lay on your stomach 👉 Bring one ankle across the opposite thigh like a figure 4 👉 Gently lift the knee/leg off the floor 👉 Lower with control 👉 You should feel this in the glute — not your low back Think about: ✔ Small movement — slow controlled ✔ Keep your pelvis heavy on the mat ✔ Breathe instead of bracing ✔ Lift only as h
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