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:
Plank Bird Dog
Start in a nice tall plank. Don't over arch your back in either direction
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!
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.
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!
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.
2. Internal Rotation; 10-15 x 3 Sets
3. Single Arm Row; 10-15 x 3 sets
4. Single Arm Band Punch; 10-15 x 3 sets
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!.
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
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