Listen in to our video to learn how to engage your core and stabilize your spine while you move your arms. This is a very good way to limit back, shoulder and neck issues.
Hi, this is Dana Ranahan from Body Works Sports Physiotherapy and I want to show you a nice, simple exercise you can work on for core strengthening while your move your arms. So I'm gonna have you grab a mat, come onto your back, and we've done some work like this before if you've seen some of my other videos.
Line up your hips, knees, and feet, so that your spine is neutral and when you lie down, try to have your head supported. You may need a pillow behind your head, and we're going to get you working with your arms in a 90 degree position. So the shoulders are connected to the floor, not coming up off the ground. And before you do any movement, ensure that you can actually breathe as your arms are there. So that you're not really braced in your chest.
Now, the key with this is the same sequence, we've done with the some of the other core exercises that we want you to breathe. And soften your chest. As you move your arms into like a scissor motion. Breathe in, then breathe out. Soften my chest, switch arms. If I go much further, I'm going to pop my chest off. So I only want to go as far as I can go with control, breathing in, breathe out, soften chest breathe in, come back down, breathe out. Alternate.
This is a great exercise to work on engaging your core muscles while moving your arms. This is a great thing for day to day activities. So we learned to not brace.
If you need more help or have any questions, check out our website at www.body-works.ca.