Madhate
Kraken
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- Jan 29, 2020
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Ever wonder why swimmers ALWAYS have wider clavicle bones?
It's because they constantly put repetitive mechanical stress on the bones through clockwise rotation of the shoulder. Most of the stress comes from the backstroke. So. How do we replicate that without swimming?
Here's how you do it:
For the starting position you need to position yourself in the middle of a room with about one and a half arms length of space in front and behind you.
You need to be standing in an upright position with both feet slightly apart.
You should straighten both of your arms and have them relaxed by your sides.
That is your starting position. From the established starting position you begin the exercise by rotating (slow to begin with) nothing but one arm (either left or right arm) counterclockwise (keeping your arm straight) so your arm would appear to be making a windmill effect (try and make full circles with the arm).
Keep the rotations going with the same arm, as soon as you’ve got the first arm rotating like a windmill, start rotating the other arm in exactly the same way but alternating the rotations so both of your arms would appear to be mimicking a reverse backstroke in swimming (a reverse backstroke because the rotations of the arms in a back stroke are clockwise, while the exercise requires you to rotate both of your arms counterclockwise).
Now you’ve got both arms rotating alternatively counterclockwise, gradually pick up the pace, keeping the rest of your body still as possible, the only parts of your body that should be in motion are your arms and nothing else, bend your knees slightly if it helps to keep you steady.
Do it 6/7 days a week, 1 day break. The exercise should take about 5 minutes at the start.
Do more and more reps over time to progressively overload. That's it.
Credits to @Handlet .
It's because they constantly put repetitive mechanical stress on the bones through clockwise rotation of the shoulder. Most of the stress comes from the backstroke. So. How do we replicate that without swimming?
Here's how you do it:
For the starting position you need to position yourself in the middle of a room with about one and a half arms length of space in front and behind you.
You need to be standing in an upright position with both feet slightly apart.
You should straighten both of your arms and have them relaxed by your sides.
That is your starting position. From the established starting position you begin the exercise by rotating (slow to begin with) nothing but one arm (either left or right arm) counterclockwise (keeping your arm straight) so your arm would appear to be making a windmill effect (try and make full circles with the arm).
Keep the rotations going with the same arm, as soon as you’ve got the first arm rotating like a windmill, start rotating the other arm in exactly the same way but alternating the rotations so both of your arms would appear to be mimicking a reverse backstroke in swimming (a reverse backstroke because the rotations of the arms in a back stroke are clockwise, while the exercise requires you to rotate both of your arms counterclockwise).
Now you’ve got both arms rotating alternatively counterclockwise, gradually pick up the pace, keeping the rest of your body still as possible, the only parts of your body that should be in motion are your arms and nothing else, bend your knees slightly if it helps to keep you steady.
Do it 6/7 days a week, 1 day break. The exercise should take about 5 minutes at the start.
Do more and more reps over time to progressively overload. That's it.
Credits to @Handlet .