Shoulder IR Self-Assessment
Setup
1. Lie flat on a comfortable surface (floor or table) with knees bent and feet flat. 2. Place the elbow of the testing arm flat on the surface at shoulder height -- not too high, not too low. 3. Fist pointing at the ceiling, elbow at 90 degrees. 4. Opposite hand resting relaxed on the ribs -- no tension. 5. Eyes pointed at the ceiling.
Cueing
1. Let the forearm drop in a controlled manner toward the surface (internal rotation). 2. Stop at the point where the back of the shoulder would pop up off the surface. 3. Nothing should move except the forearm -- the shoulder blade stays flat. 4. Film yourself to verify shoulder stability.
Measurement
Zero degrees is the forearm pointing at the ceiling. Measure degrees of internal rotation (forearm toward the surface). Compare left vs right. Note whether the shoulder lifts off at end-range.
Modality
FAQ
What muscles does Shoulder IR Self-Assessment work?
Shoulder IR Self-Assessment primarily targets the Shoulder. It is classified as a professional-level assessment test.
How do you perform Shoulder IR Self-Assessment correctly?
1. Lie flat on a comfortable surface (floor or table) with knees bent and feet flat. 2. Place the elbow of the testing arm flat on the surface at shoulder height -- not too high, not too low. 3. Fist pointing at the ceiling, elbow at 90 degrees. 4. Opposite hand resting relaxed on the ribs -- no tension. 5. Eyes pointed at the ceiling. 1. Let the forearm drop in a controlled manner toward the surface (internal rotation). 2. Stop at the point where the back of the shoulder would pop up off the surface. 3. Nothing should move except the forearm -- the shoulder blade stays flat. 4. Film yourself to verify shoulder stability.
What equipment is needed for Shoulder IR Self-Assessment?
Shoulder IR 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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