The Scarecrow exercise is a great addition to any upper body workout program. The overhead athlete
Figure 1
participating in such sports as baseball, volleyball, and tennis will greatly benefit from adding this exercise to their shoulder routine.
This exercise not only works your rotator cuff muscles, which helps shoulder stability, but your posterior and lateral deltoid muscles will also be strengthened.
Finally, the scarecrow exercise will also help your core strength by targeting your oblique abdominal muscles.
Here is how the exercise is performed:
(1.) Stand with your feet just past shoulder width apart. With your arms in a 90 degree position to your shoulders, hold one dumbell in each hand. I suggest beginning with two to three pounds. Please see Figure 1.
Figure 2
(2.) Begin to flex your trunk and lower one arm diagonally across your body. Please see Figure 2.
(3.) Continue to move your arm downward diagonally towards your opposite hip. Please see Figure 3.
(4.) Then extend your trunk and return back to the starting position. Please see Figure 1.
Alternate with each arm until you have completed 10 reps on each side. You may progress your weight and your sets to 3×10 as tolerated.
Figure 3
If you should experience any pain or discomfort during or after performing this exercise, stop immediately and consult your physician. As with any new exercise routine, make sure you are cleared by your physician.
We would also like to thank this week’s model Chad Bohls, even though he is a Vikings fan. He is a certified athletic trainer at Fischer Sports Physical Therapy and Conditioning.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
