In the second instalment of our Exercise Unpacked series, we're delving into a W-Row with band. This exercise can be beneficial for people with shoulder, neck and upper back problems. We use this exercise to target the trapezius muscles as well as the external rotators located in the shoulder, and it's great as a warm up to upper body strength training or to improve posture and control of the shoulders.
Perform 3x10-15 repetitions each day. To increase the difficulty, change the resistance band you use.
Common errors include hunching at the shoulders, dropping the elbows below shoulder height or not pulling the arms back far enough.
Here's how to perform it correctly:
1) Stand with band around pole or door handle, hands out in front holding band
2) Draw the elbows back and squeeze your shoulder blades down and together
3) Keeping your elbows where they are, draw the hands back until they are beside your head
STC has adapted to the COVID-19 crisis:
For those that do not need hands-on treatment or are in the vulnerable person category, we are now offering online physiotherapy and online classes, which are claimable via your health fund rebates.
We are still offering face to face physiotherapy services for those with significant musculoskeletal pain or post-surgical rehabilitation, this may change if the crisis escalates.
We are offering several classes online including Pilates and Mums & Bubs post/antenatal rehabilitation. We’re able to facilitate varied online classes, so if you’re more comfortable with conducting your rehab from home, let us know and we’ll arrange to have you dialled in online to a class.
