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Indian Club Back-and-Forward Shoulder Rotation

IntermediateStrengthTier T2

A standing shoulder rotation with a club in each hand. Elbows stay bent at about ninety degrees while you rotate at the shoulders so the clubs travel up and over toward your back.

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

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman stands tall holding both clubs vertically out in front of her chest, her elbows bent at about ninety degrees at her sides, the clubs pointing up.

    Step 1 of 5

    Stand tall holding one club in each hand vertically out in front of you, your elbows bent at about ninety degrees.

  2. The woman raises both arms by rotating at the shoulders, her elbows still fixed at ninety degrees, the clubs travelling up and beginning to tip over behind her shoulders.

    Step 2 of 5

    Without letting your elbows bend or straighten, raise your arms by rotating at the shoulders so the clubs begin to travel up and over toward your back.

  3. The woman's shoulders fully rotated: both clubs now hang vertically behind her back, her elbows still bent at ninety degrees beside her, her stance tall.

    Step 3 of 5

    Continue rotating at the shoulders until the clubs hang vertically behind your back, your elbows still bent at ninety degrees.

  4. The woman rotates her shoulders back forward, the clubs swinging back over her shoulders to hang vertically in front of her chest again, elbows still bent.

    Step 4 of 5

    Rotate your shoulders back the same way to return the clubs to the vertical start in front of you, elbows still at ninety degrees.

  5. A woman stands tall holding both clubs vertically out in front of her chest, her elbows bent at about ninety degrees at her sides, the clubs pointing up.

    Step 5 of 5

    Stand tall holding one club in each hand vertically out in front of you, your elbows bent at about ninety degrees.

Safety Information

Hold the clubs vertically in front with the elbows bent about ninety degrees, raise the arms rotating at the shoulder until the clubs hang vertically behind the back, then rotate back - never letting the elbows bend or straighten. Caution: keep the rotations controlled, not accelerated. Warning: avoid adding speed and heavier clubs until the movements are mastered. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.