Wasn´t really sure which forum this should be in. But it was searching for prehab exercises useful in gymnastics that i found the scapula routine so I´m just sticking with that theme...
Anyway, I have a few questions regarding the exercise descriptions in Ido Portals Scapula Routine found here. http://idoportal.blogspot.se/2009/07...sequences.html
The first is about "The Whippet" exercise. When drawing the scapula together & hands behind back position, it says to "maintain an externally rotated upper arm". Might be a simple one but what exactly defines an externally rotated arm position?
My other question is about the "Overhead Straight Arm Pull down" - In the bottom position where the Scapula are depressed youre supposed to "chamber the Humerus head (the end of the upper arm inserting into your shoulder capsule) into position. "
In other words what does it mean to chamber the humerus head into position?
Thanks in advance!