SM System - stabilization of the shoulder joint (Stabilization and Mobilization)

This exercise is based on activity of spiral arrangement of the muscles, and the prevention based on correction of incorrect setting in the shoulder girdle.

Goal of the exercise:

  • Stabilization of the shoulder girdle
  • Prevention and correction of incorrect setting in the shoulder girdle
  • Stretching the contracted muscles
  • Strengthening the weakened muscles
  • Correction of incorrect body posture
  • Increased mindfulness of body movement
  • Correct breathing stereotype
Default position
  • Prepare two elastic ropes or stretching rubbers, (Therabands - ideally brightly yellow ones)
  • Attach the band firmly to any strong point in the level of your elbows
  • In case of resistance bands, grab the handles with your hands
  • In case of therabands, wrap the ends around your fingers without any pressure
Phase 1
  • Stand far enough from the strong point, so that you could stretch your arms out
  • Straighten up and relax your whole body
  • Keep your buttocks firm
  • Straighten your pelvis
  • Push your chin slightly back towards your neck
Phase 2
  • Breath in and slightly bow down in your cervical and thoracic spine
  • Still keep your arms stretched
  • Relax in the position
Phase 3
  • With exhale straighten up and stabilize:
  • Start the movement with the impulse from your feet through knees, thighs, hips and lower back to the thoracic spine, cervical spine and your neck
Phase 4
  • Now that you are completely straight, pull your arms towards your body
  • When you pull your arms, your elbows should be alongside your body
  • Pull your shoulder blades together
  • Keep your elbows in 90 degree angle to the chest
  • Turn your palms upwards
  • The movement of the arms should be done only by the shoulder blades
  • Hands and forearms should stay passive
Phase 5
  • When you breath in relax
  • Relax your arms, head, cervical and upper part of the thoracic spine
  • Lower part of the thoracic spine and rest of the body is firm
  • Bend only your knees
Phase 6
  • With exhale slowly return back to straight posture
  • Repeat the whole exercise
Exercise video tutorial

Common mistakes

  • Holding the resistance ropes in the hand (can cause overload in the wrist area and elbow)
  • Therabands are “choking” the hands or resisting the finger movement
  • When pulling the rope, you pull your elbows behind your body

How often to exercise

  • Repeat the exercise 20 times

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