Actions like reading, driving and computers place our bodies in a position where our shoulders can become rounded towards the front. ‘Pulling actions’ can encourage the shoulders back into a more neutral position.
The ‘One Arm Row’, if performed correctly, also helps with shoulder stability and requires your core muscles to actively assist in maintaining form and good posture.
- Stand in front of kitchen bench and place one hand on its edge, (soften with a towel if its a sharp edge), your feet are a shoulder width apart and your back is in a neutral position rather than arched.
- With your free hand take from the counter a full 2 litre milk bottle.
- Allow the ‘bottle arm’ to hang down towards the ground, before pulling it towards your body with your elbow pointing to your hip and your hand finishing near the side of your chest (don’t shrug the shoulder).
- Repeat 10-15 times per arm.
- Exhale as you pull the weight towards you.
As always what has been suggested is general information and doesn’t takeinto account an individuals limitations or needs. Seek a medical opinion to seeif this exercise is appropriate for you.
Positive Change Personal Training – encouraging you to be active beyond the short term
