Ladder Tool

POSITIONING/ PHASE ONE

• place hands on alternating handle bars
• the machine should be high enough so that the shoulder that is up (forward flexion) starts to feel the stretch in the muscle.
• the other shoulder that is not in extension, should be in front of you.
• you should be about arms length away from the machine, so that the shoulder that isn't up, is straight in front of you.

PULL DOWN PHASE (PART ONE)

• Pull down the ladder tool by bending (flexing) the elbow and pulling the shoulder down (extension), this part of your body is doing all the work.
• Start to let go of the other handle with your other hand as you are pulling down the ladder.
• Glenohumeral Joint:
• Pectoralis major upper fibers in sagittal plane to flex joint and reach for ladder.
• Deltoid anterior fibers in sagittal plane to flex joint and reach for ladder.
• Pectoralis major lower fibers, concentrically, in sagittal plane to extend joint to pull down ladder.
• Subscapularis, concentrically, in sagittal plane to extend joint to pull down ladder.
• Latissimus dorsi, concentrically, in sagittal plane to extend joint to pull down ladder.
• Teres major, concentrically, in sagittal plane to extend joint to pull down ladder.
• Teres minor, concentrically, in sagittal plane to extend joint to pull down ladder.
• Elbow/ Radioulnar Joints:
• Biceps brachii long head, concentrically, in sagittal plane to flex elbow to pull down ladder.
• Biceps brachii short head, in sagittal plane to flex elbow to pull down ladder.
• Brachialis, in sagittal plane to flex elbow to pull down ladder.
• Brachioradialis, in sagittal plane to flex elbow to pull down ladder.
• Triceps brachii long head in sagittal plane to extend elbow to reach for ladder.
• Triceps brachii lateral head in sagittal plane to extend elbow to reach for ladder.
• Triceps brachii medial head in sagittal plane to extend elbow to reach for ladder.
• Anconeus in sagittal plane to extend elbow to reach for ladder.
• Wrist/ Hand Joints:
• Flexor carpi radialis in sagittal plane to slightly flex wrist when grabbing for ladder.
• Palmaris longus in sagittal plane to extend elbow to reach for ladder.
• Flexer carpi ulnaris in sagittal plane to extend elbow to reach for ladder.
• Flexor digitorium  superficialis in sagittal plane to extend elbow to reach for ladder.
• Flexor digitorium profundus in sagittal plane to extend elbow to reach for ladder.
• Flexor pollicis longus in sagittal plane to extend elbow to reach for ladder.
• Extensor carpi ulnaris in sagittal plane to extend wrist to pull ladder down.
• Extensor carpi radialis brevis in sagittal plane to extend wrist to pull ladder down.
• Extensor carpi radialis longus in sagittal plane to extend wrist to pull ladder down.
• Extensor digitorum in sagittal plane to extend wrist to pull ladder down.
• Extensor pollicis longus in sagittal plane to extend wrist to pull ladder down.
• Flexor digitorum superficialis, concentrically, to flex fingers around handles of ladder.
• Flexor pollicis longus, concentrically, to flex fingers around handles of ladder.
• Extensor digitorum in sagittal plane to extend fingers to let go of handles of ladder.
• Extensor indicis in sagittal plane to extend fingers to let go of handles of ladder.
• Extensor digiti minimi in sagittal plane to extend fingers to let go of handles of ladder.
• Extensor pollicis longus in sagittal plane to extend fingers to let go of handles of ladder.
• Extensor pollicis brevis in sagittal plane to extend fingers to let go of handles of ladder.
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PULL DOWN PHASE (PART TWO)

•  shoulder that was originally in the up position  should now be in front of you.
• shoulder that was originally in front of you, should now be in the up position.

PULL DOWN PHASE (COMPLETED TRANSITION)

• now arms should be in the opposite places than where they originally started from.
• continue the steps for three minutes.

Drill/ Home Exercise:

The following is a home exercise to help with shoulder flexion.