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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

In the first of our Exercise Unpacked series, we are taking a look at one of the exercises we most commonly see performed incorrectly in clinic; a gluteus medius activation against a wall.

The gluteus medius plays a key role in the strength and stability of the hips, making it an important focus for runners and sportspeople alike. This exercise is designed to do with minimal equipment in the comfort of your own home, against a wall.

It works to target the smaller glute muscle that sits on the outside of your glute and hip region. This exercise is great for people with outside of hip or lower back pain, and it can easily be performed before exercise as a warm-up or intermittently throughout the day whilst at work.

Common mistakes include lifting leg too high or leaning into the wall with your body.

Here’s exactly how to perform a gluteus medius activation correctly:

1) Stand on one leg with opposite knee pressing ball into wall

 

 

 

 

 

 

 

2) Push ball with outside of leg and hold for 30 seconds. Perform 5 on both sides for up to 45 seconds each.

 

 

 

 

 

 

 

3) Do NOT lean into wall

SportsTec Clinic
Your Personal Performance & Rehabilitation Team
SportsTec Clinic
Phone: (02) 6156 1308
Fax: (02) 6156 2254
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