Born from curiosity, named by the group.. The Reverse Puppeteer is a fantastic way to really target those rear deltoids
One of the most common problems people get is shoulder pain. Sometimes all it takes is just the slightest, odd movement for something to be set off and thus niggled in the process. This exercise is a fantastic shoulder mobility and strengthening exercise.
This exercise is a great alternative to a lying hamstring curl machine. Most gyms will have a cable machine and if not, there should be somewhere you can anchor a theraband/powerband to replicate the movement!
This exercise is a deceptively challenging exercise to help activate the often pesky Glute Medius. Strengthening this muscle will assist with keeping your pelvis aligned. It is quite often used for eliminating knee and back pain as when the muscle is weak, it causes the hips to cock out to the side which puts the lower back into play and also can put the knee out of optimum biomechanical alignment. You will feel the burn on this one!
This is a great exercise for targeting your lats but one side at a time. It is also a handy one to use if you are attempting rebalance your self in the situation of having one side of the body being weaker than the other. Focus on posture and technique is better achieved doing this motion also.
No access to cables or dumbbells but you have your trusty theraband? Triceps can be done! This is a really good alternative which works those triceps good! To increase the tension, you can stand further away from the anchor point and also work on the different angles. You can even go single armed to make it super hard!
While it would be AWESOME if you could flick out a set of adamantium claws at the end of this movement, the exercise is still pretty cool considering the benefits it has! Using a good solid set of your more underused back muscles, Wolverines will definitely help with your posture!
Just remember to keep your shoulders down and pinch those shoulder blades together at the end of the movement!
Working your abs and obliques doesn’t have to mean you must lay on the ground. This exercise allows you to stand up and really focus on maintaining your posture. You just need a theraband and something to hang it off. A post will be best!
A great safe abdominal exercise to work obliques, transverse abdominus & rectus! Resisting trunk extension and posterior pelvic tilt!
This exercise is deceptively challenging! You don’t need a lot of weight at all to complete it. Even a can of food in each hand will be enough for most people! If you have a theraband, you can loop it around a post and do the motion with it also.
If your traps really start to engage with this exercise, stop the exercise as the muscles we want to use have been fatigued and other muscles are taking over.
Woodchops are a great exercise to get your core engaged – in particular the obliques!
It’s a rare situation that this one occurs but hey.. if it happens – we have to fix it!
Due to the posture we take when sitting at a computer, it is common for shoulders to roll forwards, our chest to become tight and our back to become tight and weak. Also included in this postural deviation is that our humerus bone can also rotate inwards. Given that when we sit at a computer, often we have our right hand on the mouse which means our right hand is on the outside of our elbow.. whereas on the left side, our elbow is often on the outside of our hand which is on the keyboard. It is often that it is our left shoulder that has problems because our humerus bone is used to being rotated inwards so that the left hand can be on the keyboard. When this happens, the muscles that externally rotate the humerus bone become weak and stop doing their job.
This exercise is designed to get them firing again and if you have this one prescribed to you – DON’T GIVE UP DOING THEM. Yes they can feel like you aren’t doing much but let’s put it this way.. the muscles in question are small… so therefore the amount of weight and movement required isn’t going to be much either.
Keep at it because if you don’t get this issue sorted, you are in for a world of problems later on!