Shoulder Abduction Self-Assessment
Setup
1. Lie on your side on a comfortable surface with hips and knees bent at 90 degrees. 2. Feet and knees stacked on top of each other. 3. Support your head as if taking a nap -- let it rest comfortably. 4. Stack shoulders on top of each other. Roll the top shoulder slightly forward -- most people tend to open up too much. 5. Reach the top-side fingertips straight toward the ceiling, palm facing that direction. 6. Film yourself from above to verify a straight line from fingertips through top shoulder to bottom shoulder.
Cueing
1. Keep the palm always facing the starting direction (toward the ceiling from setup). 2. Slowly guide the arm back in a perfectly straight line (abduction + extension). 3. Stop when: you feel you must push more than 3/10 effort, the sternum/breastbone starts to turn, or you feel a tug on the sternum. 4. Do not let the arm drop away from shoulder height. 5. Do not let the palm rotate inward. 6. Do not roll the trunk to gain more range.
Measurement
Zero degrees is the arm pointing straight at the ceiling (in line with the shoulder). Measure degrees of motion from that point backward. Compare left vs right. Note compensations: trunk rolling, palm rotating, or arm dropping below shoulder level.
Modality
FAQ
What muscles does Shoulder Abduction Self-Assessment work?
Shoulder Abduction Self-Assessment primarily targets the Shoulder. It is classified as a professional-level assessment test.
How do you perform Shoulder Abduction Self-Assessment correctly?
1. Lie on your side on a comfortable surface with hips and knees bent at 90 degrees. 2. Feet and knees stacked on top of each other. 3. Support your head as if taking a nap -- let it rest comfortably. 4. Stack shoulders on top of each other. Roll the top shoulder slightly forward -- most people tend to open up too much. 5. Reach the top-side fingertips straight toward the ceiling, palm facing that direction. 6. Film yourself from above to verify a straight line from fingertips through top shoulder to bottom shoulder. 1. Keep the palm always facing the starting direction (toward the ceiling from setup). 2. Slowly guide the arm back in a perfectly straight line (abduction + extension). 3. Stop when: you feel you must push more than 3/10 effort, the sternum/breastbone starts to turn, or you feel a tug on the sternum. 4. Do not let the arm drop away from shoulder height. 5. Do not let the palm rotate inward. 6. Do not roll the trunk to gain more range.
What equipment is needed for Shoulder Abduction Self-Assessment?
Shoulder Abduction Self-Assessment requires Assessment Kit. It is categorized as a Range of Motion assessment test.
Related Exercises
Abducción unilatleral en polea
Aducciones para dorsal ancho en máquina
Aducción para dorsal en polea alta
Aperturas con mancuerna en banco inclinado
Aperturas con mancuerna en banco plano
Aperturas declinadas con mancuerna
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