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Movement: Active Isolated Mobility Exercise 7: Beginner Prone Y Objective: Improved Scapulothoracic Stability and GH Joint/ Arm Line Sling Mobility Primary Movement: Shoulder overhead Extension Primary Motion Plane: Sagittal Plane Sets and Repetitions: 1-2 sets / 10-15 repetitions • Movement Description: Begin by lying on your chest with your head in a neutral position on the floor with your palms facing down on the FD’s. • Your arms should make the letter W at the start position. • Maintaining light pressure on the FD’s, slowly move the arms into an extended overhead position so that the arms create the letter Y at the end of the range of motion • Allow your palms to rotate so that they are facing each other and the thumbs up toward the ceiling. • Once arms are fully extended, attempt to lift your arms off of the discs without letting the elbows bend or the shoulders to shrug. • Progress to moving the hands in closer so that the arms create an ‘I’. • Foundation Movement: • Limit range of motions and/or go wider with Y arm position • Progressions: • Lay prone with torso on Bosu® or another type of unstable surface Notes: 7 R
Movement: Active Isolated Mobility Exercise 7: Beginner Prone Y 1 2 3 4 Notes: R 7
Page 1: 3D Movement Level 1
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Page 6 and 7: Physics uniform motion tends to rem
Page 8 and 9: Force Relationships Force-Velocity
Page 10 and 11: Neuromuscular Characteristics the m
Page 12 and 13: Scientific Principles to Consider w
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Page 17 and 18: 3D Movement - Level 1 E ercises R
Page 19 and 20: Movement: Active Isolated Mobility
Page 29: Movement: Active Isolated Mobility
Page 41 and 42: Movement: Dynamic Strength/Enduranc
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