Bowflex VersaTrainer Owners Manual - Page 29

SHOULDER EXERCISES Shoulder Shrugs BENEFIT: This great shoulder warm-up also tones the muscles of the upper back and neck. Increased shoulder stability enhances posture and helps prevent injury. PULLEY POSITION: Lowest Level. BODY PLACEMENT: Facing Power Rod® unit. Lock-down system secured. STARTING POSITION: Grasp handles, palms facing in toward body. Sitting erect the cables should be under tension. T EXECUTION: Roll your shoulders forward, up and back slowly. Maintain an erect position and keep shoulders under control. DRAF BREATHING TECHNIQUE: Breathe naturally, exhaling on the completion. Inward Rotation BENEFIT: Great exercise for strengthening the rotator cuff or that area on top of the shoulder. This exercise is used predominantly in shoulder injury rehabilitation and also to strengthen the shoulder muscles that are used in hitting a tennis ball or throwing any type of ball. PULLEY POSITION: Mid-body level. BODY PLACEMENT: Side to Power Rod® unit at 90 degree angle. Lock-down system secured. STARTING POSITION: Grasp forward handle with hand closest to the T Power Rod® unit. Draw upper arm in until flush with torso, lower arm bent at 90 degree angle. Use free hand to stabilize upper part of working arm. F EXECUTION: Rotate the arm across the torso until it touches the elbow of the A opposite side. Perform this exercise in a slow and controlled manner. DR COMPLEMENTARY EXERCISES: Outward Rotation. Bowflex® VersaTrainer® Owner's Manual START FINISH START FINISH 29