Lecture Notes

Key Exercises and Techniques

Strength Work and Grip

• Emphasis on feeling the exercise in the grip, hand, and forearm.
• Specific focus on avoiding strain in the neck, low back, and front of the shoulder.
• Adjust the angle of the weight to target the shoulder blade area.

Prone Reach Technique

• Duration: 45 seconds
• Suggested modification for discomfort in the front of the shoulder:
  • Elevate torso with towels to allow arm movement without pushing forward in the socket.
  • Experiment with different grips and angles to manage muscle load around the shoulder.

Sit-ups

• Focus on maintaining contact of the breastbone with the floor.
• Described motion: rolling an imaginary golf ball until it touches the nose.
• Emphasis on not lifting very high.

Low and High Pulls

• Low Pulls:
  • Option to perform while lying on the belly.
  • Use a sliding motion with a tool underneath for assistance.
• High Pulls:
  • Short duration exercise with a 5-second lead into a break.

Important Tips

• Adjusting the weight and grip can help prevent fatigue and ensure the correct muscles are engaged.
• Always check body positioning to avoid strain and maintain effective alignment.