> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Seiza shoulder dislocates

> Novice · Dynamic · Bilateral. Flexibility

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| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Marco |
| **Video length** | 19 s |

## Technique

1. Get into the seiza position (kneeling down, with your feet pointing back).
2. Hold a staff or band in front of you, with a wide grip and the palms facing down.
3. While keeping the arms straight the whole time, rotate your arms up and then back, until the staff or band is all the way behind you, then reverse the motion.

## Muscles

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    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Quadriceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Pelvis</li></ul></Card>
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</div>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/long-resistance-band" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" alt="Long resistance band" noZoom className="m-0 w-full h-full object-contain" width="80" height="237" data-path="images/equipment/q007.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Long resistance band</span></a><a href="/collections/equipment/staff" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01x.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=7b2019567a57125f8c06b435d0c8f833" alt="Staff" noZoom className="m-0 w-full h-full object-contain" width="270" height="197" data-path="images/equipment/q01x.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Staff</span></a><a href="/collections/equipment/strap" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01y.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=87b978232c0ad34f4c3dd89c41bc5d82" alt="Strap" noZoom className="m-0 w-full h-full object-contain" width="206" height="203" data-path="images/equipment/q01y.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Strap</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible shoulders</a><a href="/collections/flexibility/flexible-ankles" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible ankles</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-horizontal-abduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />horizontal abduction</a><a href="/collections/joint-movements/shoulder-flexion-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />flexion backward</a><a href="/collections/joint-movements/shoulder-extension-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension backward</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Knee</span><a href="/collections/joint-movements/knee-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Ankle</span><a href="/collections/joint-movements/ankle-plantarflexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />plantarflexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="Seiza" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ik.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=c1c2a7ae26d87c9bf908eb786efd5c13" href="/exercises/seiza-e0ik" width="320" height="320" data-path="images/exercises/e0ik.jpg">Beginner</Card>
  <Card title="Shoulder dislocates" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j3.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=de7c2ad8ebd58e6f965fcc6fe52d7928" href="/exercises/shoulder-dislocates-e0j3" width="320" height="320" data-path="images/exercises/e0j3.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Lying shoulder dislocates" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09u.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=7e05071e131729ace8c7cfc0c9710d2c" href="/exercises/lying-shoulder-dislocates-e09u" width="320" height="320" data-path="images/exercises/e09u.jpg">Novice</Card>
    <Card title="Staff plow" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bg.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=50e1143cc28d943a9151e4c3a43daa01" href="/exercises/staff-plow-e0bg" width="320" height="320" data-path="images/exercises/e0bg.jpg">Novice</Card>
    <Card title="Prone hollow body wrist extension" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0bx.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=11c6e89c19396414cf15f9ac6cd62add" href="/exercises/prone-hollow-body-wrist-extension-e0bx" width="320" height="320" data-path="images/exercises/e0bx.jpg">Novice</Card>
    <Card title="Prone hollow body arm flexion bounces" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0by.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=9da33c2a088c8ac2a53627940c9746b6" href="/exercises/prone-hollow-body-arm-flexion-bounces-e0by" width="320" height="320" data-path="images/exercises/e0by.jpg">Novice</Card>
    <Card title="Inverted grip shoulder dislocates" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0k7.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=71b5770b5f8434e2a1e2973ac2c7da6b" href="/exercises/inverted-grip-shoulder-dislocates-e0k7" width="320" height="320" data-path="images/exercises/e0k7.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/seiza-shoulder-dislocates-e09t). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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