Todd Witters

Megan Cercone

Robert Keller

Cris A. Smith

 

The Shoulder Molder

SHOULDERS

 

Cognitive

TSWBAT name the four exercises demonstrated.

 

Psychomotor

TSWBAT perform four shoulder exercises with 100% accuracy.

 

Affective

TSWBAT recognize the importance of safety when strength training.

 

 

WARM – UP

(3 minutes)

 

The students will jump rope for three minutes. 

 

 

ACTIVITIES

(35 minutes)

 

1. Free Weights

Lateral Raises – This deltoid exercise is performed in the standing position with feet about shoulder width apart.  While holding desired dumbbells in each hand (palms facing the floor – beginners should use a light weight when performing the exercise for the first time), arms are raised laterally until horizontally aligned.  Arms are straight throughout the range of motion but elbows are not locked.  Arms are then lowered back to starting position.  Repeat for 10-12 reps and rest.  The movement should be performed at a steady pace from start to finish.

  

 

2. Machine

Shoulder Press – The shoulder press is performed in a sitting position on the designated machine.  Adjust the machine to fit your body type; adjust the weight to your desired amount.  Hands are placed on the grips, palms forward, slightly above shoulder level.  The exercise is completed by pushing upward until arms are extended above the head.  After extension, lower the arms back to the starting position.  Repeat for 10-12 reps and rest.  The movement should be performed at a steady pace from start to finish.

 

3. Exercise Band

Shoulder Shrugs – This Upper Trapezius exercise can be done while standing.  The middle of the exercise tubing is placed under the feet and each end is held.  The band should be tight enough to provide resistance throughout the exercise.  With arms remaining straight, both shoulders are lifted upward into a shrugging position.  Shoulders are then lowered to the starting position.  Repeat for 10-12 reps and rest.

 

 

Shoulder Extensions – The shoulder extension exercise requires one end of the exercise tubing to be either tied to an object or held by a partner, and the other end is held by the performer.  With the arm straightened and palm forward, the band is pulled backward until the shoulder is fully extended.  The shoulder is then brought back to its starting position.  Repeat for 10-12 reps and rest.

 

 

 

COOL – DOWN

(5 minutes)

 

All stretches are held for at least 15 seconds and performed bilaterally. 

 

1. Shoulder Circles – Shoulders are first raised and then rotated forward into a circular motion ten times.  Then repeat the movement in a backward direction.

 

2. Arm across chest – With palm facing the ceiling and elbow straight, the arm is horizontally adducted across the chest.  Remember to hold arm either above or below the elbow, but not directly on the joint. 

 

3. Upper trapezius stretch – Beginning at a neutral head position, the right ear should be lowered toward the right shoulder.  Repeat with left ear lowered toward the left shoulder.

 

4. Shoulder flexion – Standing 2-3 feet away from a wall or a table, both hands are placed overhead with elbows straight.  By placing hands on a wall or table and leaning forward, shoulders are stretched into the flexed position.