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Movement: Active Isolated Mobility Exercise 3: Intermediate Swim Circles Objective: Increase Scapulothoracic, Glenohumeral/Lateral Sling Mobility Primary Movement: Thoracic Flexion Primary Motion Plane: Frontal Plane Sets and Repetitions: 1-2 sets / 5 -10 repetitions in each direction. • Movement Description: Begin in a quadruped position with your hands on the FD’s. Rock hips back onto the heels while simultaneously extending the arms overhead into a child’s pose position. • Maintain the hip and knee flexion while taking the arms from the extended “I” position to a “T” position so that the wrists are parallel to the shoulders, all the while keeping the arms completely straight. Bring the arms together while returning back to the quadruped position. • Repeat the movement for the desired number of sets and repetitions. • Foundation Movement: • Extended Childs Pose position. • Progression: Reverse the movement pattern, starting with the arms out to the “T” position then moving to the “I” position. • Allow the hips and knees to extend when going into the “I” or “T” position so that there is a high core engagement at the end ranges of motion. Notes: 3 R
Movement: Active Isolated Mobility Swim Circles Exercise 3: Intermediate ; IntermediateIntermediate 1 2 3 4 5 Notes: R 3
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