00:00doing this sort of stuff it doesn't translate into doing this sort of stuff okay so first
00:04exercise what we do we grab a towel because you're going to you know to be able to do this
00:10at home
00:10you want to just use a wall okay open door into another room use a wall now if i'm going
00:15to do
00:16my left hand obviously the wall is going to be on this side what i want to do first is
00:21get this
00:22towel on the wall so i can slide the other thing about this is i'm trying to push into the
00:28wall
00:28now pushing into the wall that way is going to fire up my serratus so that's where i get my
00:33serratus activation because this exercise against the wall is going to work on more serratus than
00:39anything okay and it really gives you a chance to help sort out your winging as well you might have
00:45heard of a few things like scooping to try and set your shoulder blade this way will really help with
00:50that so what we do to start off with put your arm against the wall and stand pretty close to
00:56the wall
00:56not you know not too far away pretty close to here so you're not you're through the doorway but
01:01you're nearly there so at this point here what i want you to start off roll your shoulder forward
01:06into that really bad sort of winged position now if you push through the wall as i'm pushing that way
01:12through the wall and i want you to rotate your shoulder back and down and push your hand into the
01:19wall that will give you that flattening here so instead of going from sort of a rotated position
01:24forward winging you then push through the door and rotate back and you should be able to feel if
01:30you put your thumb behind here you should be able to feel your shoulder blade come back to your thumb
01:34so if that was my shoulder blade tilted forward like that i have my thumb here i'm going to push
01:40through
01:40the wall and bring my shoulder blade like that okay so i'm trying to go from that position to that
01:47position so if i go here again that position to that position there's my start position now from there
01:54i want to see if i can keep that position there and slowly lower my arm down to that position
02:02there but
02:02keep putting a bit of pressure at all not a huge amount of pressure but some pressure through the
02:07wall to keep my activation up okay so to telling my brain when i move my arm down and when
02:12i move my
02:13shoulder blade down remember the shoulder blade is going to move okay from about sort of 60 to 90
02:19degrees it's going to move from about zero to 60 or zero to 45 depending on the person it's going
02:24to
02:24stay stable we'll talk about going stable in a minute but when you're moving from 90 to 60 so from
02:30from here to here okay it's allowed to move all right so it'll be out a little bit it'll come
02:35down and
02:36sort of meet your thumb and then it's going to stay in one position now pushing through will help with
02:41that okay and then from there from that position i don't want any more movement of my shoulder blade
02:50so i'm trying to keep the idea of that position and then keep that position by pushing through the wall
02:59if you
02:59if you
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