MOVE Sh/TS (SMUR)

Horizontal Loading

After normalizing the tissues and improving the circulation around the joints, we now want to introduce stability to the joint.

ULT
MOVE Kneeling Bench Lat Extension
reps 5-10 reps
time 5 sec.
Tempo slow
Set Reps Time Tempo
1 5-10 reps 5 Sec. h:m:s Slow

Inhale and expand the rib cage, thinking blowing up a 360 degree balloon. Exhale everything and feel the deep abdominals. Don't arch the back or round excessively.

ULT
MOVE 2-Arm Breathing Sh. Protraction
reps 5-10
Tempo controlled
Don't round or arch the back. Find a neutral position with your spine. Push your arms into the wall so that your shoulders protract (push away). Breath in through your nose and get a full inhale. Don't do it fast, don't do it slow. Imagine your rib cage is a balloon and you are filling it with air from all sides, you will "feel" more in your mid-back because of the position. Exhale through your mouth and get rid of all the air. Again, do it at a normal pace. Try to get out all of the air and you'll feel your deep abdominal muscles activate.
Set Reps Tempo
1 5-10 Controlled
ULT
MOVE SA Wall Breathing Sh. Protraction
reps 5-10 ea arm
Tempo controlled
Don't round or arch the back. Find a neutral position with your spine. Push your arm into the wall so that your shoulders protract (push away). Breath in through your nose and get a full inhale. Don't do it fast, don't do it slow. Imagine your rib cage is a balloon and you are filling it with air from all sides, you will "feel" more in your mid-back because of the position. Exhale through your mouth and get rid of all the air. Again, do it at a normal pace. Try to get out all of the air and you'll feel your deep abdominal muscles activate.
Set Reps Tempo
1 5-10 ea arm Controlled