DYNAMIC BLACKBURNS
How To Perform Dynamic Blackburns
Strengthen your shoulder rotator cuff with Dynamic Blackburns, an important exercise focusing on shoulder stability and mobility. This dynamic movement aids in fortifying the rotator cuff muscles, enhancing overall shoulder strength and resilience. Incorporate Dynamic Blackburns into your regimen to improve shoulder stability and prevent injuries.
Level/Difficulty: Intermediate To Advanced
Muscle Group(s): Rhomboids, Serratus Anterior, Mid/Low Trap, Infraspinatus, Teres Minor, Posterior Deltoid, Supraspinatus
Equipment: none (really light weights optional)
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Hands on lower back; lift elbows, straighten arms, slowly swing both arms overhead, return to start.
Before starting:
You may use a very light weight if needed, as well as position a small towel under your forehead for comfort.
Lay on your stomach. You can place your forward on a rolled up dish towel for comfort.
Place both hands on your hips/lower back. Hands should be palm up with the elbows relaxed.
Lift both elbows off the floor towards the ceiling, and squeeze both shoulder blades. From here, straighten both arms towards your feet to sit your shoulder blades in their ‘back pockets’.
Slowly bring both arms apart, swinging them around the body towards your head. Rotate both arms so that the thumbs face the ceiling.
Once both arms reach overhead, slowly return both arms to the start the way that you came. Repeat for high repetitions, for example, 10-25 repetitions.
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