Objectives

  • Strengthen mid back, shoulder and hip muscles.
  • Increase lean muscle mass.
  • Encourage postural muscles to help align posture.

Targeted Muscles

  • Arm Musculature
  • Back Musculature
  • Deep Abdominal Core Musculature
  • Back of Hip and Leg Musculature

How to Perform

1Begin by placing your left hand on a chair or Swiss ball.
2Bring your right leg forward into a slight lunge position.
3Bend forward from your hips, being mindful to keep your back straight.
4Exhale and draw your belly in towards the spine to engage the core.
5Lower the left weighted hand towards the floor.
6To pull, retract the weighted hand shoulder blade towards the midline of the back, then pull the arm, bringing your elbow beside the rib cage.
7Hold and then slowly lower.
8Repeat

Alternative Exercise Suggestions for Patients with an ICD

1Ensure elbow does not go past the rib cage when pulling back. Also the planted hand should stay directly inline with the shoulder, not forward.

Common Challenges

  • It’s common for the back to round. Ensure the back is extended through out the exercise. If you are still unable to do this, it could mean your hamstrings are tight. Ensure to use the Hamstring Stretch before continuing.
  • The eyes and head may want to look forward, pinching the neck vertebrae. Ensure you are looking down and slightly forward on the floor. Encouraging a long back of the neck.
  • Many seem to pull initially from the arm, missing the back musculature. Ensure when pulling that you retract the shoulder blade first and then pull from the arm. Also, don’t pull the elbow past the rib cage.

Load Sets Reps Tempo Rest
10-20lbs 2-3 10 1 Hold at Top: Lower: 2 Rise: 2 45 sec to 1 min depending on exercise response

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