четверг, 29 января 2015 г.

Feel Better for 10 Bucks

Self-myofascial release: No doctor required!

 

Feel-better-for-10-bucks
Here's what you need to know...
  • Make injury-prone muscles more resilient with self-myofascial release.
  • Foam roll correctly and you'll get more benefits than what you'd get from stretching.
  • Eliminate adhesions in muscle tissue and improve your posture with consistent foam rolling.
  • Adjust the pressure and learn key techniques to get the most from foam rolling.
Ten bucks doesn't buy much nowadays. You could pick up a day pass at some commercial gym, or pull off the co-pay on a visit to the chiropractor. If you're lucky, you might even be able to swing a mediocre Russian mail order bride.
Or, you could just go the safe route with your $10, take our advice, and receive a lifetime of relief from the annoying tightness so many athletes and weekend warriors feel from incessantly beating on their bodies.
Don't worry, this isn't an infomercial. We just want you to pick up a foam roller for self-myofascial release and deep tissue massage.

How does it work?

Self-myofascial release (SMR) on a foam roller is possible thanks to the principle known as autogenic inhibition. You've likely heard of the Golgi Tendon Organ (GTO) at some point in your training career. The GTO is a mechanoreceptor found at the muscle-tendon junction; it's highly sensitive to changes in tension in the muscle.
When tension increases to the point of high risk of injury (i.e. tendon rupture), the GTO stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic inhibition. The GTO isn't only useful in protecting us from injuries, but it also plays a role in making proprioceptive neuromuscular facilitation (PNF) stretching techniques highly effective.
The muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation that facilitates this passive stretch and allows for greater range of motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax the muscle. Essentially, you get many of the benefits of stretching and then some.
It's also fairly well accepted that muscles need to not only be strong, but pliable as well. Regardless of whether you're a bodybuilder, strength athlete, or ordinary weekend warrior, it's important to have strength and optimal function through a full range of motion.
While stretching will improve the length of the muscle, SMR and massage work to adjust the tone of the muscle. Performing one while ignoring the other is like reading T Nation but never actually lifting weights to put the info to good use.

What's SMR good for?

Traditional stretching techniques simply cause transient increases in muscle length (assuming that we don't exceed the "point of no return" on the stress-strain curve, which will lead to unwanted deformities). SMR on the foam roller, on the other hand, offers these benefits and breakdown of soft tissue adhesions and scar tissue.
One mustn't look any further than the overwhelmingly positive results numerous individuals have had with Active Release Techniques (ART) to recognize the value of eliminating adhesions and scar tissue. Unfortunately, from both a financial and convenience standpoint, we can't all expect to get ART done on a frequent basis.

Related:  How to Build Bulletproof Shoulders

SMR on the foam roller offers an effective, inexpensive, and convenient way to both reduce adhesion and scar tissue accumulation and eliminate what's already present on a daily basis. Just note that like stretching, foam rolling doesn't yield marked improvements overnight. You'll need to be diligent and stick with it (although you'll definitely notice acute benefits).
Foam rollers can also play a valuable role in correcting postural afflictions. Get to work on those tight muscles and you'll definitely see appreciable returns on your efforts!
What you'll need: 6" foam roller (either the 1' long or 3' long version)

Techniques

These techniques are actually very simple to learn. Basically, you just use your body weight to sandwich the roller between the soft tissue to be released and the floor. Roll at a slow pace and actually stop and bear down on the most tender spots ("hot spots"). Once the pain in these spots diminishes, roll the other areas.
In order to increase the pressure on the soft tissue, simply apply more of your body weight to the roller. The simplest way to do this is by either moving from working both legs at once to one leg, or by "stacking" one of your legs on top of the other to increase the tension.
As you get more comfortable with SMR, you'll really want to be bearing down on the roller with most (if not all) of your body weight. As with almost anything in the training world, there's considerable room for experimentation, so you'll definitely want to play around with the roller to see what works best for you. Be careful to avoid bony prominences, though.
One other technique we've found to be beneficial is to work from the proximal (nearest the center of the body) to the distal (away from the center of the body) attachment of the muscle. For instance, instead of working your quadriceps from top to bottom all in one shot, shorten your stroke a little bit. Work the top half first, and after it has loosened up, move on to the bottom half.

Related:  10 Forgotten Tips for Smarter Lifting

This is an important strategy because as you get closer to the distal muscle-tendon junction, there's a concomitant increase in tension. By working the top half first, you decrease the ensuing tension at the bottom, essentially taking care of the problem in advance.
Note: Those with circulatory problems and chronic pain diseases (e.g. fibromyalgia) should not use foam rollers.

Demonstrations and Descriptions

Hamstrings: Try these with the feet turned in, out, and pointing straight ahead to work the entire hamstring complex. Balance on your hands with your hamstrings resting on the roller, then roll from the base of the glutes to the knee. To increase loading, you can stack one leg on top of the other.
Hamstrings
Hip Flexors: Balance on your forearms with the top of one thigh on the roller. Roll from the upper thigh into the hip. Try this with the femur both internally and externally rotated. To do so, shift the position of the contralateral pelvis.
Hip Flexors
Tensor Fascia Latae and Iliotibial Band: These are a little tricky, so we've included pictures from two different angles. This will probably be the most painful.
In the starting position, lie on your side with the roller positioned just below your pelvis. From here, you'll want to roll all the way down the lateral aspect of your thigh until you reach the knee. Stack the opposite leg on top to increase loading.
Iliotibial BandIliotibial Band
Adductors: Balance on your forearms with the top of one of your inner thighs resting on the roller. From this position, roll all the way down to the adductor tubercle -- just above the inside of the knee. You'll even get a little vastus medialis work in while you're there.
Adductors
Quadriceps: This is similar to the hip flexor version. Roll further down on the thigh. You can perform this with either one or two legs on the roller.
Quadriceps
Gluteus Medius and Piriformis: Lie on your side with the meaty part of your lateral glutes resting on the roller. Balance on one elbow with the same side leg on the ground and roll that lateral aspect of your glutes from top to bottom.
Gluteus Medius
Gluteus Maximus: Set up like you're going to roll your hamstrings, but sit on the roller instead. Roll your glutes.
Gluteus Maximus
Calves: This is similar to the hamstrings roll. Just roll from knee to ankle. Try this with the toes up (dorsiflexion) and down (plantarflexion). Stack one leg on top of the other to increase loading.
Calves
Tibialis Anterior: This is just like the quad roll, but you're working on your shins instead.
Peroneals: This one is similar to the TFL/ITB roll. We're just working on the lower leg now. Roll along the side of the lower leg from the knee to the ankle.
Peroneals
Thoracolumbar Fascia: With your arms folded across your chest, lie face-up with the roller positioned under your mid-back. Elevate your glutes and roll from the base of the scapulae to the top of the pelvis. Emphasize one side at a time with a slight lean to one side.
Thoracolumbar Fascia
Thoracic Extensors, Middle and Lower Trapezius, Rhomboids: With your arms behind your head (not pulling on the neck), lie supine with roller positioned in the middle of your back; your glutes should be on the ground. Roll upward, reversing direction when you reach the level of the armpits. This can help correct kyphosis.
Trapezius
Latissimus Dorsi and Teres Major: Lie on your side with the same side arm overhead. The roller should be positioned at the attachment of the lat on the scapula in the starting position. Roll toward the armpit.
Latissimus Dorsi
Triceps: Start with your body in the same position as you would for the latissimus dorsi. Place the roller at the top of your triceps (near your armpit) and your head on top of your arm to increase the tension.
Triceps

Related:  4 Steps to Fix Your Triceps

Pectoralis Major and Anterior Deltoid: Lie face-down with the roller positioned at an angle slightly to one side of the sternum. The arm on this side should be about 135° (halfway between completely overhead and where it would be at the completion of a lateral raise). Roll toward the armpit.
Pectoralis

Foam Rolling Tips

Most commercial gyms have a stretching area and a few foam rollers handy, but if you'd prefer to take your time in privacy, you can get one at any sporting goods store or online.
Note that the harder the foam roller, the more pressure it'll place on your muscles. If you've never used a foam roller before, try a softer one to start with. The more experienced you are foam rolling, the firmer you'll need it to be.

6 KETTLEBELL EXERCISES FOR BODYBUILDING

 

7 Kettlebell Exercises for Bodybuilding
The term Bodybuilding is synonymous with names like Arnold Schwarzenegger and Jay Cutler but aren’t we all trying to build the body that is aesthetically pleasing?
Onnit 24 kg KettlebellsYears ago, before I found the kettlebell, I spent countless hours in the gym anywhere between 5-6 days per week.
Not only did this take up a lot of my time, I noticed my physique changing, but not in the way I truly wanted.
Bodybuilding training is the isolation of each muscle group. Now this style of training is important if you have lagging body parts and you are working on symmetry.
Isolation will address underdeveloped muscles and balance you out but after years of training this way, you will just start to increase size, shape, and proportion.
If gaining size and strength is an issue you can still do so without training like a bodybuilder.
If you are in fear of bulking up, like most women are, you don’t have to worry about this with kettlebells.

Bodybuilding with Kettlebells?

Certain Kettlebell exercises will use the same type of concentric contraction as isolation exercises. Here are 6 Kettlebell Exercises for Bodybuilding:

Kettlebell Exercise #1: Goblet Squat


Kettlebell Exercise #2: Sidehandle Deadlift


Kettlebell Exercise #3: Split Stance Row


Kettlebell Exercise #4: Strict Press


Kettlebell Exercise #5: Sots Press


Kettlebell Exercise #6: Pistol Grip Press

These exercises are more for building muscle. If done in the 8-12 repetition range with adequate rest periods, 2-3 minutes, you will achieve the same results.

How to Avoid the Bodybuilding Look with Kettlebells?

How to Avoid the Bodybuilding Look with Kettlebells
These kettlebell exercises elongate the body while burning a ton of calories and most women or men prefer them when focusing on leaning out.
  • Swings
  • Alternating Swings
  • Jerks
  • Clean and Jerks
  • Snatches
  • Windmill
  • Wood Chopper Lunges
  • Sea Saw Press
  • Turkish Get Ups
These exercises completed in the high repetition range from 15-30 with smaller rest breaks will keep you lean and mean while your muscles stay elongated.
This does not mean that you should avoid the exercises listed that build muscle because you can benefit from them as well, but you can change the way you perform them. For example:
Substitute Renegade Rows for Bent Over Rows. This way you use more muscle groups and stabilizers that address the core and burn more calories. Clean Squat Push Press performed in a higher rep range so you focus on leaning out vs. building more muscle.
Try these Kettlebell Exercises in place of traditional weight training and cardio. Kettlebells are a great replacement because you get more done in a shorter amount of time. Just imagine building the body you want and having more time for yourself and your loved ones so that you can enjoy your life.

5 BATTLE ROPES EXERCISES YOU HAVE NEVER TRIED


5 BATTLE ROPES EXERCISES YOU HAVE NEVER TRIED

Onnit Battle RopesBattle Ropes are great for upper body conditioning, core stability, and increasing aerobic capacity.
Battle Rope training is no longer just for the mma crowd or fitness elite, they have become a staple in most big box gyms across the globe.
Even with this rise in popularity, they are still only looked at as a tool for conditioning.
While they are a great conditioning tool, battle ropes never get used for strength training, or power output when in reality, they can be used for almost anything.
But battle ropes are only used in typical fashion, such as alternating waves, double waves, double slams, etc.
In today’s A.D.D. world, we know how quickly someone can become bored with these repetitive exercise, so change up your training with these 5 Battle Ropes Exercises you have probably never tried before!

Battle Ropes Exercise #1: Sitting Pull

5 Battle Ropes Exercises You Have Never Tried
Most Battle Ropes exercises involve standing in some way, shape, or form. It is always good to put your body in a position it is not comfortable with, and the Battle Rope Sitting Pull does just that.

Battle Ropes Exercise #2: Forward Pull Through

5 Battle Ropes Exercises You Have Never Tried
The Battle Rope Forward Pull Through exercise resembles a rope pull with a sled or prowler, which targets your back, core, and biceps. What makes this movement unique is the leverage difference do to the anchor points created by the kettlebells.

Battle Ropes Exercise #3: Backward Pull Through

5 Battle Ropes Exercises You Have Never Tried
The Battle Rope Backward Pull Through exercise is one of my favorite Battle Ropes exercises because it forces you to maintain a strict hinge position for the entire drill. The hinge position just happens to be one of the weakest positions for most trainees.

Battle Ropes Exercise #4: Side Pull

5 Battle Ropes Exercises You Have Never Tried
The Side Pull is another Battle Ropes exercise that makes you maintain a hinge position throughout the drill. Only this time, there is much more core engagement because of the off balanced position your body is put into by the placement of the anchor point.

Battle Ropes Exercise #5: Curl Pull

5 Battle Ropes Exercises You Have Never Tried
If you thought you could not get a pump from the curl pull, think again. This Battle Ropes exercises will have your biceps looking like Schwarzenegger’s…you know…when he was still jacked.

Parallel Squats on Leg Thrust Machine

Tighten Your Thighs and Hips


Parallel Squats on Leg Thrust Machine
Parallel Squats on Leg Thrust Machine - Tighten Your Thighs and HipsBy Stephen E. Alway, Ph.D., FACSM
Illustrations by William P. Hamilton, CMI
Parallel Squats on Leg Thrust Machine - Tighten Your Thighs and HipsYou would think that after using the lower body for every aerobic exercise, this area would stay tight and toned. However, the thighs and hips can get out of shape pretty quickly. Squats on a leg thrust machine might sound ominous, but they are actually very effective for transforming soft and formless lower thighs, hips and buttocks to a lower body that is firm and fully contoured. Even though we are in the later throes of summer, it is not too late to begin this lower body transformation.

Parallel Squat on Leg Thrust Machine

Parallel Squats on Leg Thrust Machine - Tighten Your Thighs and Hips1. You can either use a true leg thrust machine, or if your gym does not have one, you can do the exercise by facing into the back pad of a hack squat machine. It is a good idea to warm your knees up with a few minutes of stationary cycling and stretching before beginning the exercise.
2. Place your feet about shoulder-width apart on the angled platform. If you want more emphasis on the vastus medialis— the medially located muscle of the quadriceps— you can move your feet closer together. Position your shoulders/clavicles into the shoulder pads. Grip the handles by the shoulder pads for additional upper body support.
3. Keep your head up and tighten your back. Extend (straighten) your knees to lift the weight stack and to move the safety bar out of the way. Make sure you have full control of the weight.
4. Control the weight as you lower your buttocks towards the floor by allowing your knees to flex. Continue squatting downward until the tops of your thighs are parallel to the platform (not the floor) or when your knee angle has reached 90 degrees.
5. After you have reached the parallel position at the bottom, stand up in a smooth and explosive manner. Stop just short of fully locking the knees out straight. This will maintain the tension on the thigh and hip muscles. Keep your back tight and your head up both on the way up and on the way down in subsequent repetitions.
* Do a few sets of 15 repetitions. 
Squats on a leg thrust (or hack) machine provide an excellent approach to safely (you don’t have to worry about balance) work all four quadriceps muscles, the gluteus maximus and the hamstring muscles, even when fatigue sets in. This exercise is strict and therefore hard, but you do not have to go to the gym dreading it either.

References:

1. Moore, KL and AF Dalley. Clinically oriented Anatomy. Fourth edition. Baltimore, Lippincott Williams & Williams, 1999; 531-546.
2. Pacheco L, Balius R, Aliste L, et al: The acute effects of different stretching exercises on jump performance. J Strength Cond Res 2011; +25: 2991-2998.
3. Felicio LR, Dias LA, Silva AP et al: Muscular activity of patella and hip stabilizers of healthy subjects during squat exercises. Rev Bras Fisioter 2011;15:206-211.
4. Hodges SJ, Patrick RJ, Reiser RF: Effects of fatigue on bilateral ground reaction force asymmetries during the squat exercise. J Strength Cond Res 2011;25:3107-3117. 5. de Villarreal ES, Izquierdo M, Gonzalez-Badillo JJ. Enhancing jump performance after combined vs. maximal power, heavy-resistance, and plyometric training alone. J Strength Cond Res 2011;25:3274-3281.
6. Kok LY, Hamer PW and Bishop DJ. Enhancing muscular qualities in untrained women: linear versus undulating periodization. Med Sci Sports Exerc 2009;41:1797-1807.

вторник, 27 января 2015 г.

Core Exercises

The following Core Exercises are designed to improve your core strength, core stability, balance, co-ordination and posture. The exercises target the main core muscles of the body such as the abdominals, gluteals and lumbar extensors. Core stability is an important component of injury prevention and athletic performance. You should discuss the suitability of these Core Exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain. 
The following Core Exercises should be performed approximately 1 - 3 times per week. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your core strength and control improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or frequency of the exercises. Generally, you should begin with the Basic Core Exercises, once these become too easy, gradually progress to the Intermediate Core Exercises, and once these become too easy, gradually progress to the Advanced Core Exercises.


Core Exercises – Basic

Transversus Abdominis Activation

Begin this core exercise lying on your back as demonstrated (figure 1). Slowly pull your belly button in, "away from your belt line", and breathe normally. Your rib cage should remain relaxed and should not elevate during this process. You should be able to feel the muscle contracting if you press deeply 2cm in from the bony prominence at the front of your pelvis (figure 1). Practise holding this muscle at one third of a maximal contraction for as long as possible during everyday activities (e.g. when walking etc.) provided it is pain free. Repeat this core exercise 3 times daily. 
Core Exercises - Transversus Abdominus Activation
Figure 1 – Transversus Abdominis Activation

Bridging

Begin this core exercise lying on your back in the position demonstrated (figure 2). Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. Maintain activation of your transversus abdominis muscle throughout the exercise. 
Core Exercises - Bridging
Figure 2 – Bridging

Abdominal Crunch 

Begin this core exercise lying on your back, with your knees bent and your hands on the sides of your head as demonstrated (figure 3). Keeping your neck straight, slowly lift your shoulders and trunk off the ground, tightening your abdominals. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. Maintain activation of your transversus abdominis muscle throughout the exercise. 
Core Exercises - Abdominal Crunch
Figure 3 – Abdominal Crunch

Prone Hold 

Begin this core exercise propped up on your elbows and toes, in a tall, straight posture as demonstrated (figure 4). Maintain activation of your transversus abdominis muscle during the exercise. Try to keep your spine and pelvis still and breathe normally. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times. 
Core Exercises - Prone Hold
Figure 4 – Prone Hold

Four Point Kneeling Opposite Arm & Leg Raises

Begin this core exercise in Four Point Kneeling as demonstrated (figure 5). Maintain good posture and activation of your transversus abdominis muscle throughout the exercise. Slowly raise one arm and the opposite leg and then return to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 1 - 3 sets of 10 repetitions, provided the exercise is pain free, alternating between sides. 
Core Exercises - Four Point Kneeling Opposite Arm & Leg Raises
Figure 5 – Four Point Kneeling Opposite Arm & Leg Raises

Side Holds 

Begin this core exercise propped up on one elbow and foot with your back straight as demonstrated (figure 6). Maintain activation of your transversus abdominis muscle throughout the exercise. Hold the position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times on each side. 
Core Exercises - Side Holds
Figure 6 – Side Holds (left side)

Roll Outs 

Begin this core exercise in kneeling with your hands on a Swiss Ball and in good posture, as demonstrated (figure 7). Maintain activation of your transversus abdominis muscle throughout the exercise. Slowly roll the Swiss Ball forwards, moving at your knees, keeping your back, hips and arms straight, then return to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. 
Core Exercises - Roll Outs

Figure 7 – Roll Outs 

Beginner Pilates Exercises

The following beginner Pilates exercises are designed to improve your posture, core stability, flexibility and strength. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. 
Ensure you know how to achieve neutral spine and can correctly activate your stabilising muscles prior to commencing these exercises (see Pilates – Before You Start). Start with the beginner Pilates exercises. Once these are too easy, progress to the intermediate Pilates exercises and then eventually the advanced exercises. 


Beginner Pilates Exercises

The following beginner Pilates exercises should be performed approximately 1 - 3 times per week. As your control improves, the exercises can be progressed by gradually increasing the repetitions, or frequency of the exercises provided they do not cause or increase pain. 

Heel Slides 

Begin this Pilates exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 1). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly straighten one knee and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs. 
Beginner Pilates Exercises - Heel Slides
Figure 1 – Heel Slides 

Leg Openings 

Begin this Pilates exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 2). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly take one knee to the side and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs. 
Beginner Pilates Exercises - Leg Openings
Figure 2 – Leg Openings

Leg Lifts 

Begin this Pilates exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 3). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift one leg and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs. 
Pilates Leg Lifts (supine)
Figure 3 – Leg Lifts

Heel Taps 

Begin this Pilates exercise lying on your back in neutral spine with your hands by your side and your hips and knees bent to 90 degrees as demonstrated (figure 4). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lower one leg until your heel touches the ground and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs. 
Pilates Heel Taps (Supine)
Figure 4 – Heel Taps

Bridging 

Begin this Pilates exercise lying on your back in neutral spine as demonstrated (figure 5). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line and then return to the starting position. Breathe normally. Perform 10 times. 
Beginner Pilates Exercises - Bridging
Figure 5 – Bridging

Arm Stretches

The following arm stretches are designed to improve the flexibility of the major joints and muscles of the upper limb. If you are injured, you should discuss the suitability of these arm stretches with your physiotherapist prior to beginning them. Generally, they should be performed once daily provided they do not cause or increase pain. As your flexibility improves, the exercises can be progressed by gradually increasing the frequency or duration of the stretches provided they are pain free.


Arm Stretches 

Pec Stretch 

Begin this arm stretch standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated (figure 1). Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest pain free. Hold for 15 seconds and repeat 4 times. Then repeat the exercise on the opposite side. 
Arm Stretches - Pec Stretch
Figure 1 – Pec Stretch (right side)

Arm Across Chest Stretch 

Begin this arm stretch standing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further (figure 2). Hold for 15 seconds at a mild to moderate stretch pain free and repeat 4 times. Then repeat the exercise on the opposite side. 
Arm Stretches - Arm Across Chest Stretch
Figure 2 – Arm Across Chest Stretch (right side)

Latissimus Dorsi Stretch

Begin this arm stretch standing tall with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back (figure 3). Hold for 5 seconds and then return to the starting position. Repeat 10 times provided the exercise is pain free. Then repeat the exercise on the opposite side. 
Arm Stretches - Latissimus Dorsi Stretch
Figure 3 – Latissimus Dorsi Stretch (right side)

Cat Stretch 

Begin this arm stretch on your hands and knees, with your hands in front of you above the level of the head. Gently take your weight back towards your heels, lowering your chest until you feel a stretch across the front of the shoulders (figure 4). Allow your back to move into an arch. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free. 
Arm Stretches - Cat Stretch
Figure 4 – Cat Stretch

Arm Exercises

The following arm exercises are designed to improve the strength of the muscles of the arm. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. Begin with the basic arm exercises. Once these are too easy, progress to the advanced arm exercises. 


Basic Arm Exercises

The following basic arm exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain. 

Resistance Band Pull Backs

Begin this arm exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 1). Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds and then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. 
Arm Exercises - Resistance Band Pull Backs
Figure 1 – Resistance Band Pull Backs

Push Ups 

Begin this arm exercise in the push up position as demonstrated (figure 2). Keeping your back and neck straight, slowly straighten your elbows until they are straight, then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. If this is too difficult, the exercise can be performed on knees instead.
Arm Exercises - Push Ups
Figure 2 – Push Ups

Resistance Band Abduction

Begin this arm exercise standing with your back straight and holding a resistance band as demonstrated (figure 3). Slowly raise your arm out to the side until it is level with your shoulder, keeping your elbow and back straight. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each side provided the exercise is pain free. 
Arm Exercises - Resistance Band Abduction
Figure 3 – Resistance Band Abduction (left side)

Resistance Band Adduction

Begin this arm exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 4). Keeping your back and elbow straight, slowly pull the resistance band to your side. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free. 
Arm Exercises - Resistance Band Adduction
Figure 4 – Resistance Band Adduction (right arm)

Resistance Band External Rotation

Begin this arm exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 5). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand away from your body keeping your shoulder blade still. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free. 
Arm Exercises - Resistance Band External Rotation
Figure 5 – Resistance Band External Rotation (left side)

Resistance Band Internal Rotation

Begin this arm exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 6). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand towards your body keeping your shoulder blade still. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free. 
Arm Exercises - Resistance Band Internal Rotation
Figure 6 – Resistance Band Internal Rotation (right side)