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By design shoulders are built for hanging and swinging, but these actions are rarely included in exercise programs. The proposed mechanism is creating space in the joint to avoid compression or impingement of sensitive tissues. Hanging just one minute a day can make your tight shoulders feel oh-so-good. Pull-ups offer similar benefits, but many feel they aren’t as simple, and easily tolerated.
Another way to clean up shoulder function is by doing more pulling exercises to strengthen the back muscles. The back muscles contract the shoulder blades together and open up the front of the shoulders. Do this more and you will notice a change to your posture and how your shoulders feel.
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IMPROVE YOUR LOW BACK:
4 Strength Exercises
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Your weekly strength routine probably involves core work. But does that include low back strengthening exercises. Your core is more than the flexor muscles on the front side of the body! Your core is a cylinder that wraps all the way around your body and includes the muscles on the sides and back. They all work to stabilize the spine. You must train your extensor muscles to maintain strength and tone, just like any other muscle in the body. These extensor muscles include the large paired muscles in the lower back, called erector spinae, which help hold up the spine, and gluteal muscles.
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The following moves focus on strengthening lumbar muscles combined with core stability, which will reduce the risk of low back pain if exercises are done correctly, and on a regular basis. All moves shown here are medium to advanced in difficulty.
I recommend beginning with some easy low back strengthening exercises first before advancing to these.
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▪️Reverse Plank with Knee Pulls x45 sec
▪️SB Dolphin Kicks x45 sec
▪️Superman x45 sec
▪️SB Hip Press 1-Leg Balance x 45 sec
My suggestion is to pick 1-2 of the following exercises and superset it with your ab work. Do NOT do all these exercises together as a circuit.
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Shoes Nike 270
07/19/2019
01/19/2023