Muscle Up!By Ashley & Lizzie

Muscles Groups:• Erector Spinae and Quadratus Lumborum

(QL)• Rotator Cuff

Erector Spinae and Quadratus Lumborum

The Erector Spinae and Quadratus Lumborum are located in the lower back

Deep muscle

Rotator Cuff

Group of muscles/tendons that act to balance and stabilize

SITS consist of Supraspinatus, Infraspinatus, Teres Major, & Subscapularis

Stretches:Rotator Cuff

Purpose: To stretch rotator cuff muscle

Pendulum Stretch

How To:

1. Using one hand for support, allow the opposite hand hang freely.

2. Move your arm from side to side, and then forward and back. Once you gain momentum, begin to swing the arm in a circular motion.

3. Repeat on supporting arm.

Passive Interval Rotation

How To

1. Begin with both hands grasping the ruler. One with a firm hold, other lightly.

2. Horizontally, pull the stick in the direction of the lighter grip until a slight tension is felt.

3. Hold the pulled position. Then repeat with switched grips and direction.

Sleeper StretchHow To:

1. Lying on one side completely, using the arm against the surface bend at a 90 degree angle.

2. With the other arm, bend the angled arm down until a slight a slight stretch is felt in the back.

3. Hold and repeat on other side.

Exercises:

Rotator Cuff

Shoulder Internal Rotation Exercise

Purpose: This exercise is to strengthen your scalpularis muscle

Note: Cable or exercise chord is required

How to:

1. With the palms turned inward, hold the grip at mid-bicep curl.

2. Making sure the elbow is fixed, pull the arm across the abdomen. Continue to repeat on other side.

Note:

Do not rotate the shoulders.

Higher reps work best for smaller rotator cuff muscles.

Shoulder External Rotation Exercise

Purpose: This exercise is to strengthen teres minor / infraspinatus muscle.

Note: Dumbbells are required for this exercise. Lighter weights are recommended for beginners.

How To:

1. Laying on one side, use opposite hand for the dumbbell resistance by bending the arm at a 90 degree angle.

2. With the other hand, rest at the side and slowly lower arm to original position.

3. Once desired repetitions are achieved, switch sides.

Front Lateral Raise Exercise

Purpose: This exercise is to strengthen the supraspinatus

muscle.

Note: Cable Chords are required.

How To:

1. With both hands grasping the cable handles, place one foot onto cable.

2. With a slightly bent elbows, raise the cable until upper arms reach shoulder height.

3. Next, slowly lower the cables to original position. Repeat.

Note:

Maintain posture though-out exercise.

Erector Spinae

Exercises:

Why is your lower back so important?

• Your lower back muscles, like the erector spinae group, are important to exercise and stretch because these muscles support and stabilize your spine.

• Increasing muscle strength in the lower back may help increase skill of specific sport athletes. For example increasing the muscles may help a soccer player with overall lower body strength to help running, and kicking the ball.

Muscles in the Erector Spinae.

• The erector spinae is a group of lower back muscles. There are three muscles involved in the erector spinae group, these muscles are;

• Iliocostalis

• Longissimus

• spinalis

Exercises Super man Lay face down on the floor with your arms and legs extended straight out from your body. Without moving your torso, keep arms and legs straight and lift them up.

Side PlankLift your body of the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders.

Side Bend (dumbbell)Stand with feet shoulder width apart, Knees should be slightly bent, bend to the left to a comfortable position. Hold for 2-3 seconds. Repeat on Right.

Bend trunk to the left to a comfortable position and hold for 2-3 seconds.