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Exercise of the Week: Plank Bird Dog

5/5/2020

0 Comments

 
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I started doing this exercise from an Orange Theory online class and really liked it.  I have implemented it in many of my workouts and given it to patients.  It is great for:
  • shoulder stability
  • core strength
  • glut strength
  • cardio 

Plank Bird Dog

Start in a nice tall plank.  Don't over arch your back in either direction
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Next, bring your left knee to your chest
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Then swing your leg back and slightly up, engaging your glut and NOT over arching your back!

dominickRepeat the movement without your swing foot touching the ground.  Try 10-15 reps each side for 2-3 sets.  You can also mix it in with a sequence of other exercises you plan to do.  I have this inserted as a 60 sec exercise (30 sec each side) in many of my routines.

Please let me know if you have questions.

Stay active, stay safe!
​Dominick
dominick@sanramonvalleypt.com
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Check these 2 Movements for a Healthy Shoulder

3/6/2020

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​Sufficient shoulder mobility is important to minimize injury to the shoulder (obviously), but also the neck, spine, and entire arm.  We are constantly checking the 2 below motions on patients who come to with any issue from the waist up; anything ranging from headaches to carpal tunnel.  
Shoulder Danville
Hand Over Head: should be able to touch the top of your opposite shoulder blade.
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Hand Behind Back: should be able to touch the bottom of your opposite shoulder blade.
If you notice one side is limited and/or painful compared to the other side, give us a call and see how we may be able to help.


Check out this great 5 minute video on various shoulder mobility exercises.  It was created by Dan Pope, a physical therapist who has many great posts (@ www.fitnesspainfree.com).  I figure a guy that looks like Aaron Rodgers and has a better body than me is better suited to make a YouTube video for this sort of thing.  Check it out!
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Start Your Shoulder Strengthening Here!

3/13/2017

2 Comments

 
If your shoulder has been irritating you for a while, there is a good chance there is some weakness.  Check out these 4 single arm exercises to get you started!

A band is required, which can be affixed to a door knob.  If you need a band, let me know and we can make it happen!

1. External Rotation; 10-15 x 3 sets.
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Start with your elbow bent at 90 degrees with it tight by your side and forearm against your stomach. Pull the band away from your body, maintaining the same elbow position. Keep a strong, straight wrist and control the forearm back to the starting position.
2. Internal Rotation; 10-15 x 3 Sets
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Internal rotation is just the opposite as external rotation...This time the band is going to be pulled towards your body. Remember to not bend your wrist and keep the elbow tight against your body.
3. Single Arm Row; 10-15 x 3 sets
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Start with your arm straight and shoulder blade protracted away from your body. Keeping the forearm parallel to the ground, pull the band back, initiating the movement with your shoulder blade. THIS IS NOT A BICEPS WORKOUT!
4. ​Single Arm Band Punch; 10-15 x 3 sets
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Start with your forearm parallel to the ground and shoulder blade retracted against your spine. Push the band straight out, reaching forward and protracting your shoulder blade away from your spine..NO ROTATING THE BODY!
We hope these exercises help to build strength in your shoulder and possibly help reduce pain in the shoulder (and can even help in some cases with neck and elbow pain!).

Have a great week!.
-Dominick 
dominick@sanramonvalleypt.com
2 Comments

The Best Shoulder Stability Exercise You Are NOT Doing...

9/3/2016

3 Comments

 
Flies, press, band work, push ups...All are great shoulder stability exercises.  But if you are looking for a new exercise that gets your middle and lower trap firing, try the horizontal abduction with press.

It is a 5 step exercise that should be held at each step for 2-3 seconds.  Try 3 sets of 10.

​There should be no pain....only fatigue.

Horizontal Abduction with Press - 5 step exercise

band shoulder danville
Band across your body. Elbow straight. PALM UP!
band shoulder danville
Pull across your body, sliding your shoulder blade towards your spine. PALM UP!
horizontal abduction danville
Press band away from chest with opposite arm. Maintain shoulder blade activation.
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Release the band.
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Return to starting position...Repeat.
3 Comments

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