I will be demonstrating one exercise per video in this series. These exercises have been shown in the research to be very beneficial at targeting the periscapular musculature (e.g. lower trap/middle trap/serratus anterior) while minimizing muscular activity that tends to be overactive in particular muscle groups given the condition of the patient (e.g. overactive upper trap secondary to dysfunction in RTC or middle/lower trap musculature). So, selectively choosing particular exercises for specific intentions is key!
The first exercise demonstrated is the side-lying external rotation exercise. This exercise has been shown to have good UT:MT / UT:LT ratios to selectively target the middle trap > upper trap and lower trap> upper trap to limit the typical compensations that are seen.
This exercise has also been shown to be beneficial in selectively strengthening the supraspinatus, infraspinatus and teres minor (e.g. high EMG activity), which is super important, given their role as rotator cuff stabilizers
Takeaways of the exercise: targets the middle/lower trap and 3 of the 4 rotator cuff muscles, which all help in the health of the shoulder joint to mitigate the likelihood of common shoulder pathologies from developing e.g. shoulder impingement).
Get assessed by a medical professional to see if you would benefit from this!!