Primary: Shoulder (infra-/supraspinatus, teres min., subscapularis)
Secondary: Abdominals, Arms (abdomini, bizeps brachii)
The shoulder rotation exercise trains the inward rotators of the shoulder angle. For the training of the rotators the grip should not be too high. The exercise requires the Single Mode of the VarioSling.
The following figures illustrate the exercise Inward Rotation:
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| Suspension Training Exercise For The Shoulder |
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Starting Position The body is lightly bent to one side, the feet are hip width apart and the weight is shifted on the outside leg. The arm on the VarioSling is flexed about 90 degree in the elbow joint, is close to the body and 5 cm in front of the body. The palms point inwards (neutral-zero-position). The other arm fixes the active arm on the body. |
Final Position The upper body is upright, the feet are hip width apart and the weight is shifted on both feet. The hand on the VarioSling is placed in front of the body and on sternum level. |
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Movement 1 The arm on the VarioSling is turned in front of the chest by an inward rotation in the shoulder joint.The elbow of the tight arm does not change its position. The body is lightly raised up. |
Movement 2 The arm is moved back into starting position by a slow drawback and inward rotation. The body is tilt backward into a diagonal position |
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Hint: Try to rise up your body only by support of the shoulder rotation. Make sure that you pull your shoulder blades actively down during the whole exercise, to achieve optimal results. |
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