Exercise Information
:
Quadruped T-Spine Rotation
Using a light resistance band, hold the band with
hands just wider than shoulder width apart and at
shoulder height. Keeping arms straight, pull arms
apart from each other to stretch band across front of
chest and pinch shoulder blades together. With
control, and arms remaining straight, return to start
position. Repeat for 12-15 repetitions. To make
harder, hold band closer together. To make easier,
hold band further apart.
Resistance bands available at:
Band Pull Aparts
In kneeling position and sitting on heels place hands
in front of knees. Take palm of one hand to back of
head. Draw elbow of this arm down to opposite
knee, then rotate elbow up as high as you can to
ceiling by turning through torso. Other hand and
knees must remain flat on floor.
Repeat for 12-15 repetitions each side.
Lying flat on back, take arms out to side with palms
face up to create T shape with body if looking from
above. Raise one leg and bring up and across body
to touch down on opposite side floor (bend knee for
less intense stretch and straighten to intensify).
Ensure back and shoulders stay flat on floor.
Iron Crosses
Summary of Contents for 3 Power Rack
Page 5: ...Opening the Carton HARDWARE PACK X 1...
Page 6: ...Hardware Pack...
