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Indian Club Arm Cast

BeginnerMobilityTier T2

You stand with feet hip-width apart, holding a light wooden Indian club in each hand. You keep one elbow still and swing that hand's club in a controlled cast, then return.

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

No equipment needed

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Use a pair of light Indian clubs.
  1. A man standing tall holding a wooden Indian club upright in each hand in front of his shoulders, elbows bent against his ribs.

    Step 1 of 3

    Stand tall with your feet about hip-width apart, holding a club in each hand in the front position.

  2. The same man with his right club folded back over his right shoulder, its head pointing down behind his back, the right elbow unmoved and the left club still held upright in front.

    Step 2 of 3

    Keeping your right elbow fixed, bring your right club over your right shoulder and behind your back with its top pointing down.

  3. A man standing tall holding a wooden Indian club upright in each hand in front of his shoulders, elbows bent against his ribs.

    Step 3 of 3

    Stand tall with your feet about hip-width apart, holding a club in each hand in the front position.

Safety Information

Use clubs light enough to keep the movement small and smooth and to keep the back from arching, because the work is about movement, not muscle. If you have a shoulder, elbow, wrist or neck problem, ask a physical therapist or physician before attempting this exercise, because the club is carried back over the shoulder by a fixed elbow. Stand on a firm, non-slip floor with clear space around you, keep the club clear of your head, neck and back, and stop if you feel a pinch, sharp pain or lose control of the club. 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.