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PNF Diagonal Flexion Pattern With a Band

IntermediateStrengthTier T2

Hold a resistance tube handle with the other end fixed to a low anchor. Sweep your arm on a diagonal from out at your side up and across your body to over your shoulder, turning your palm as you go, then reverse.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Secure one end of a resistance tube to a single low, fixed anchor point and stand facing it with the involved arm's side toward the anchor.
  • Grip the tubing handle in the hand of the involved arm before starting.
  1. A woman standing upright with her right arm held out to her side at about waist height, gripping a resistance-tube handle, her palm facing backward.

    Step 1 of 4

    Grip the tubing handle in your right hand and hold your arm out from your side, palm facing backward.

  2. The same woman with her right palm now turned forward, her elbow partly bent, her hand risen to about chest height on a diagonal path across her body.

    Step 2 of 4

    Turn your palm to face forward and begin bending your elbow, drawing your arm up and in across your body.

  3. The same woman with her right elbow fully bent and her right hand, still gripping the handle, up and over her right shoulder with her palm turned down.

    Step 3 of 4

    Flex your elbow and bring your arm up and over your shoulder, then turn your palm to face down.

  4. A woman standing upright with her right arm held out to her side at about waist height, gripping a resistance-tube handle, her palm facing backward.

    Step 4 of 4

    Grip the tubing handle in your right hand and hold your arm out from your side, palm facing backward.

Breathing

  • Breathe normally.

Safety Information

Keep a smooth, controlled tubing path with no pain, strain or altered mechanics. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.