Shoulder Pain Exercises PNF Proprioceptive Neuromuscular Facilitation D1 D2 Ask Jo
Hey everybody, it's Jo. My buddy Daveasked me if I could make a tutorial for shoulder exercises for the rotator cuff, but a littlemore advanced than the ones I already have, so let's get started. These advanced shoulderexercises are called PNF Exercises. What does PNF stand for? Proprioceptive NeuromuscularFacilitation. Yeah, that's a mouthful, so I'm just gonna keep it at PNF. But basicallywhat PNF is, is different planes of movements. I've already showed you some tutorials to strengthenyour shoulder goingone plane, PNF actually changes through different planes, so the firstone is what I call quot;Throwing the Sword Away.quot; You want to take your hand and turn it overlike you're grabbing a sword down by your
side here. And you're gonna turn your armopen and then open up your hand like you're throwing it away. So it's grab down fist closed,fist closed, opening up the fist and going away. So you're getting a rotation movementin your arm across all those planes. And then coming back down and grabbing it. And openingup. Coming down. and opening it up. That even makes my shoulder tired. The next oneyou're gonna make a fist and put it across your shoulder, almost like you're saying thePledge of Allegiance, and then coming down and opening up. So turning, making a fist,opening up and throwing away. Now you can also do these with a resistive band if theseare easy. Ok. So if you feel like you're ready
to use a band, you're gonna do the same movements.This time, put the stable hand down by your pocket, grab it here. Give yourself a littlebit of pulling room, and come up and over. Now you're not gonna be able to open up yourhand this time or you're gonna smack yourself with the theraband, but come back down, openup. Make sure you're controlling the band, don't let the band control you. Now when you'refirst doing this, you probably only want to start off with 10. Just really working theshoulder. Now make sure you're not moving your whole body with it, you're just movingyour shoulder with it. Going down, coming up. And the next one, hold here across yourchest and come down. Slowly coming up, coming
back down. Now if you don't want to hold it,you can tie that little knot right there and put ita door and still do these same motions,just make sure it's up high there, and then you're pulling down and slowly coming backup. There you have it. Those were the advanced shoulder exercises with PNF movements withand without the resistive band. If you have any questions, leave themthe commentssection, and if you want to check out some other tutorials if you're not quite ready forthese, go to AskJo . Don't forget to follow me on Facebook and Twitter. Anemember, be safe, have fun, and I hope you feel better soon.
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