“Pulling the Bow”
· The pull is with the elbow and the shoulder blade, not with the whole arm.
· The key is to pull the shoulder blade back and down, toward the spine.
Note: The arm only moves a short distance, 6-8 inches. The action is in the shoulder blade. |
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· Same exercise, as seen from the front. Note how the chest is being stretched as you “pull the bow.”
· The long arrow represents the theraband stretchy tubing.
· The short arrows indicate what direction and how far your arm and shoulder blade are moving. |
This could be called “shooting an arrow at the top of the mountain.” Your left arm is up and held steady while your right arm “pulls the bow” back, pulling your shoulder blade back and down. You should feel the muscles behind your shoulder blade working.
5-20 repetitions, 1-2 times per day.
Do both sides, unless instructed otherwise. The theraband should be strong enough so you start to feel a little tired after 12 repetitions or so. You can double the theraband if it is too easy, or get a stronger theraband.
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