Standing Alternating Shoulder Flexion with Rope
A rope over a pulley on a door: one hand pulls down and lifts the other straight arm up in front, then the arms trade; a gentle range drill.
How to do it
Setup
Standing facing a door with a pulley at its top, a rope handle in each hand, one arm up in front, the other down.
Steps
- Pull the low hand down to draw the other arm up in front.
- Let the lifted arm stay straight and relaxed; the rope carries it.
- Trade sides slowly, the other hand now pulling down.
Common mistakes
Hauling the arm through pain: stop where the stretch stays gentle. Shrugging the lifted shoulder: keep it down and loose. Leaning back to win range: stand tall under the pulley.
Breathing
Steady throughout; never held.
