Lecture Notes: Arm Movement Mechanics and Exercises

Key Concepts

• Throwing Action vs. Lasso Action
  • Catapult (Throwing) Action
    • Emphasizes tension in chest and shoulder.
    • Elbow up and out.
  • Lasso Action
    • Upper arm bone moves in a spiral.
    • Elbow stays closer to the body.
    • Reduces chest tension.
    • More akin to movements in volleyball and swimming.

Practical Exercises

Warm-Up

• Teacup Exercise
  • Performed earlier with a yoga block.
  • Focus on spiraling the collarbone, upper arm, lower arm, hand, and wrist.
• Chain Exercise
  • Wrap chain once around the hand.
  • Circle movement with palm down or up.
  • Warms up shoulders.

Main Exercises

1. Deltoid and Chest Exercise

   • Engage "Q angle" by weighting feet and getting into a squatted position.
   • Focus on intuitive, non-linear movements mimicking throwing or lasso action.
   • Allows each side to move naturally, with different paths.

2. Bicep Spirals

   • Performed in a squatted position or sitting on a chair.
   • Combines bicep curl with overhead press.
   • Movement initiates from the collarbone, not the hand.
   • Involves collarbone actions such as moving forward/back and rotational movement.

Important Notes

• Movement should not be linear and one-sided.
• Allow each side of the body to have its own path and movement pattern.
• Emphasize starting movements from the collarbone to engage the shoulders and arms efficiently.