Mobility: "Scare Crow"
OBJECTIVE: Open shoulders big time!
upright and bring upper arms out parallel to ground. Your upper arms
should be at right angles, or 90°,
to your shoulders. Arms will have a "L" shape if in correct position.
forearm straight up and the other forearm straight down. Each elbow
should have a 90°
arm into the opposite position without dropping elbows and while maintaining a
90° angle in
each elbow as you alternate.
8-10 reps on each side.
Tips: The key with this one is to keep the elbows
up and at 90°
angles--or as close to 90°
as possible. Do NOT drop your elbows just to get more rotation! It
is best to have a limited range of motion rather than drop the elbows and
compensate for your tight shoulders.
This one is actually part of the
Shoulder Matrix #1 that
I do for strength but just doing them without dumbbells is a great mobility
exercise for those that have tight shoulders. The Scare Crow is kick-ass HARD to
do with proper form! I've seen strong guys wince in humility from their
lack of mobility during this movement. Maintain quality and form and ye
shall reap the benefits of functional shoulder mobility!
For many people, their locked up
shoulders make it impossible to initially handle the Scare Crow; if you have
problems keeping your arms and elbows in alignment, try the easier
Standing 'L' mobility exercise which is the same
thing but only one arm at a time.
I learned the Scare Crow originally from NASM
trainer/guru friend Jade Molina--thanks Jade!
Mobility Exercises (Organizer List Only)
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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