Primary: Shoulder (infra-/supraspinatus, teres min., subscapularis)
Secondary: Abdominals, Arms (abdominis, bizeps brachii)
The Shoulder rotation exercise trains the outward rotators of the shoulder joint. For a training of the rotators, the stress should be low. The exercise requires the Single Mode of the VarioSling.
The following figures illustrate the exercise Outward Rotation:
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| Suspension Training Exercise For Shoulder Workout |
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Starting Position The upper body is lightly bent to one side, the feet are hip width apart and the weight is shifted on the outward leg. The arm on the VarioSling is flexed about 90 degree in the elbow joint and crossed in front of the body. The palm points towards the body. 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. The elbow joint is flexed about 90 degree and tight to the body. |
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Movement 1 The arm on the VarioSling is turned aside of the body by an outward 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 into starting position by a slow loosening and back rotation. Then the body is tilt in the diagonal position again. |
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Hint: Try to rise up and tilt your body just with the help 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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