Pectoralis/Chest – Push Up

Starting Position: Come to a hands and knees position on the floor with your hands directly under your shoulders; fingers facing forward, or slightly inward and knees under your hips. Engage the abdominals and pull the shoulder blades down your back.

Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominals engaged to brace the trunk. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you.

Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or ribcage to sag or your hips to hike upward. Engage your butt (glutes) and thigh (quadriceps) muscles to help maintain stability and a rigid body. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should stay close to the sides of your body or be allowed to flare outwards slightly.

Upward Phase: Press upward through your arms, straightening the elbows. Keep the torso rigid and head aligned with your spine. Imagine pushing the floor away from you. Do not allow your low back to sag or your hips to hike upward.

Trapezius/Traps (Upper Back) – Row

Starting Position: Holding a dumbbell or kettlebell in your left hand, hip hinge (bend at hips) and place your right hand on your right thigh to support your body weight. Your right knee should be in line with your shoulder. Your left leg should be behind you for stability. Engage your core muscles to stabilize your spine. Your back should be straight and strong and your head aligned with your spine. Pull your shoulder blades down and back. Do not allow your low back to arch. Maintain these engagements throughout the exercise. Straighten your left arm (with the dumbbell) toward the floor. Do not allow your torso to rotate or your shoulder to droop toward the floor.

If you are using a resistance band for a seated row… sit at front of chair, wrap band around feet, sit tall while engaging core muscles.

Upward Movement: Exhale and slowly pull the dumbbell toward your side body. Keep your arm close to the side of your body as you bend your elbow and pull the dumbbell up. Continue pulling the dumbbell upward until you are unable to lift any further without rotating your torso. Do not rotate your body or change the position of your spine throughout the lift.

Resistance Band: with core engaged, keeping elbows close to body, exhale while squeezing the shoulder blades together.

Downward Movement: Inhale and gently lower the dumbbell to your starting position. Keep the back straight and strong, abdominals engaged and shoulder blades pulling down and back.

Move more to feel better.

Where there’s a will, there’s a way & I can find a way that works well for you :)

kandice@persona.ca