Regaining stability and eventually strength at end ranges of shoulder motion can be difficult in the rehabilitation process. The suspension trainer provides an easy way to progress patients/clients from a stable shoulder position to one requiring a large amount of stability and strength. The exercises below begin in the supine position and advance to a kneeling and eventually standing posture while focusing on posture and shoulder integrity.
Here is a brief breakdown of the 4 exercises:
1. Supine Reciprocal Shoulder Pattern
Begin with the suspension trainer fully lengthened and lying on your back with your head under the anchor point. For patients who are unable to achieve full shoulder flexion, simply shorten the strap to a range comfortable for the client. Place one arm above the head in shoulder flexion and the other by the hip with both palms facing the ceiling. Keep the elbows straight and the head relaxed while depressing the shoulder blades. Apply pressure downward into the foot cradles with the backs of the hands.
2. Supine Y Deltoid Fly
Begin with the suspension trainer fully lengthened and lying on your back with your head under the anchor point. For patients who are unable to achieve full shoulder flexion, simply shorten the strap. Place both arms above head in shoulder flexion keeping the elbows straight. Palms should be facing the ceiling, the head relaxed on the ground, and scapulae depressed. Apply downward pressure into the foot cradles with the back of the hands.
3. Kneeling Y Deltoid Fly
Begin with the straps in the mid length position facing your anchor point. Place your arms into a “Y” position and assume a kneeling posture so that your body is upright with your arms overhead. Slowly lower your body backward maintaining a plank position from your knees to your shoulders. To return, drive your knuckles back keeping your chest up towards the anchor point and your shoulder blades depressed.
4. TRX Y Deltoid Fly
Place the suspension trainer in the mid length position and stand facing your anchor point. Set the arms into the “Y” position and then set the feet into an offset foot stance. Maintaining a plank position with the arms straight, slowly lower your body backwards. On the return, drive the knuckles back keeping the shoulder blades depressed and the chest up toward the anchor point.
About Dr. Jennifer Reiner
Dr. Jennifer Reiner is the chiropractor for Water and Sports Physical Therapy providing sports rehabilitation services to Todd Durkin’s, Fitness Quest 10 facility. She is also a TRX Sports Medicine instructor. Dr. Jenn obtained a Bachelor’s of Science Degree in Exercise Physiology from the University of Florida and went on to pursue a Doctor of Chiropractic degree from Palmer College of Chiropractic West. As a member of the Palmer West Sports Council, Dr. Reiner focused her studies on sports injuries and rehabilitation. She is also a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association.
She spent five years as the official chiropractor for the University of California San Diego, providing care to a variety of sports including swimming, soccer, volleyball, track and field, tennis, and basketball. She is certified in Graston Technique as well as Active Release Technique (ART). Dr. Reiner also holds certifications in FMS (Functional Movement Screen), SFMA (Selective Functional Movement Assessment), TRX suspension training, and K-laser therapy.
For more tips and videos, follow Dr. Reiner on Twitter @drjreiner or facebook.com/drjreiner.