Tuesday, May 21, 2013

Day 325- Side Lift on Elbow

This exercise is a great way to provide support for the spine through the side of the body, while strengthening the shoulder.

To do this exercise you will need a mat.  Start by lying on your side with your elbow underneath your shoulder and your legs lengthened long beneath you.  Inhale into the back of your ribs and then exhale as you lift your hips into the air.  Hold this for thirty seconds and then repeat 4 times on each side.

Things to think about
This exercise is a great way to increase shoulder stability.  Be sure that your collarbones are wide and that you are sliding your shoulder blade down your back with each repetition.

The ribcage might want to pop forward of the pelvis when the hips lift.  This could indicate a rotation in the spine, or it could indicate weakness in the muscles that connect the ribs to the hips.  Be sure to exhale completely when you do this exercise, to ensure that the body is getting the most out of the exercise

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