Exercise - Dumbbell Sword-In




Do not arch back, twist the trunk or keep the elbow straight/bend the elbow throughout the motion.


Position : Stand
Stand with feet hip width apart, arms elevated overhead on the same side holding one dumbbell with elbow straight and thumb pointing backward.


Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, lower the arm diagonally from front to the opposite side of the pocket/hip, bending the elbow and rotating the arm such that thumb pointing towards the floor. Breathe in, elevate the arm to the same side of an arm, straightening the elbow to starting position. Repeat.
Body types : Shoulder
Conditions : Acute Trapezitis Adhesive Capsulitis Anterior Shoulder Dislocation Anterior Shoulder Instability C Radiculopathy C Radioculopathy Cervical Spondylosis Chronic Trapezitis Frozen Shoulder Inferior Shoulder Dislocation Inferior Shoulder Instability Posterior Shoulder Dislocation Posterior Shoulder Instability Recurrent Shoulder Instability Rotator Cuff Tendonitis Supraspinatus Tendonitis