Muscles to isolate for strength – Upper Quadrant
Cervical Spine
UFT Unilateral. C-Sp contralateral lateral flexion, ipsilateral shoulder depression
elevate and upwardly rotate Shoulder shrug
the scapula and extend the Resisted shoulder elevation
neck. Prone neck flexion
Levator Scapulae Unilateral.
elevation, adduction, and
downward rotation of the
scapulae.
Anterior Scalenes Unilateral.
Middle Scalenes Unilateral.
Posterior Scalenes Unilateral.
Splenius Capitus, Cervicis Unilateral.
• Prone neck extension
• Neck extension with head
ipsilaterally rotated
Unilateral.
Sternocleidomastoid - Supine neck curls with chin out
,Short (anterior) neck flexors - Bilateral. Chin tuck, neck flexion with chin-tuck
Flexion of the neck
Shoulder
Biceps Brachii - lifting phase ● Biceps Curls
of bicep curl. ● Elbow flexion with wrist supination
Coracobrachialis - bending ● Elbow flexed 90 degree
the arm (flexion) and pulling ● Shoulder flexion with wrist neutrue
the arm towards the trunk ● Pull up
(adduction) at the shoulder
(Kind of like truck driver motion)
joint.
Deltoid - shoulder ● Ant : Shoulder Flexion
abduction
● Mid : Shoulder abduction
, ● Post : shoulder extension
Infraspinatus - produces Associated with Teres Minor, ER in 0 SH AB
lateral rotation of the
humerus.
● Attach the elastic to the secure object at waist level
● Grasp elastic hand ,elbow bent to 90 degree
● Rotate arm outward and return
● Slowly return start position and repeat
Latissimus Dorsi - adduct, Adduct, medially rotate and extend the arm at the glenohumeral joint.
medially rotate and extend
the arm at the glenohumeral
joint.
Pectoralis Major - adduction
and internal rotation of the
arm on the shoulder joint.
Pectoralis Minor - ● Anchor the band behind you at hip or chest height when standing.
stabilization, depression, ● Face away from the anchor point and grasp the ends of the band.
abduction or protraction, ● Step away from the anchor point until you feel a slight stretch in the
internal rotation and
band. You can keep one foot in front of the other for better stability.
downward rotation of the
● Bring your arms up to shoulder level (or just below). Keep your
scapula.
Cervical Spine
UFT Unilateral. C-Sp contralateral lateral flexion, ipsilateral shoulder depression
elevate and upwardly rotate Shoulder shrug
the scapula and extend the Resisted shoulder elevation
neck. Prone neck flexion
Levator Scapulae Unilateral.
elevation, adduction, and
downward rotation of the
scapulae.
Anterior Scalenes Unilateral.
Middle Scalenes Unilateral.
Posterior Scalenes Unilateral.
Splenius Capitus, Cervicis Unilateral.
• Prone neck extension
• Neck extension with head
ipsilaterally rotated
Unilateral.
Sternocleidomastoid - Supine neck curls with chin out
,Short (anterior) neck flexors - Bilateral. Chin tuck, neck flexion with chin-tuck
Flexion of the neck
Shoulder
Biceps Brachii - lifting phase ● Biceps Curls
of bicep curl. ● Elbow flexion with wrist supination
Coracobrachialis - bending ● Elbow flexed 90 degree
the arm (flexion) and pulling ● Shoulder flexion with wrist neutrue
the arm towards the trunk ● Pull up
(adduction) at the shoulder
(Kind of like truck driver motion)
joint.
Deltoid - shoulder ● Ant : Shoulder Flexion
abduction
● Mid : Shoulder abduction
, ● Post : shoulder extension
Infraspinatus - produces Associated with Teres Minor, ER in 0 SH AB
lateral rotation of the
humerus.
● Attach the elastic to the secure object at waist level
● Grasp elastic hand ,elbow bent to 90 degree
● Rotate arm outward and return
● Slowly return start position and repeat
Latissimus Dorsi - adduct, Adduct, medially rotate and extend the arm at the glenohumeral joint.
medially rotate and extend
the arm at the glenohumeral
joint.
Pectoralis Major - adduction
and internal rotation of the
arm on the shoulder joint.
Pectoralis Minor - ● Anchor the band behind you at hip or chest height when standing.
stabilization, depression, ● Face away from the anchor point and grasp the ends of the band.
abduction or protraction, ● Step away from the anchor point until you feel a slight stretch in the
internal rotation and
band. You can keep one foot in front of the other for better stability.
downward rotation of the
● Bring your arms up to shoulder level (or just below). Keep your
scapula.
