Postural / corrective work routineBy Artie Sanchez
This is a series of exercises for correction of lower and upper back issues.
Repeat the whole series of 10 exercises 2-3 times.
Spend at least 5 minutes stretching after completing the sequence.
1. Face pull 15 reps @ 50-100 pounds
(http://www.youtube.com/watch?v=wJ0YYytsk1U)
2. Deltoid press 15 reps @ 50-100 pounds (set shoulders back)
3. Cable machine deltoid rows 20 reps @ 20-30kg (set shoulders back)
4. Pulls ups (on squat rack bar) 20 reps of lower body weight
5. External shoulder rotation 20 reps @ 4-10kg
6. Anterior shoulder rotation 20 reps @ 2-6kg
7. Torso rotation machine 10 reps each side @ 70-110 pounds
8. Lateral flexions 10 reps each side @ 12,5-20kg dumbbell
9. One Arm Kettlebell Russian swing 10 reps each arm 6-12,5kg
10. Box step ups (alternating legs) with dumbbells 20 reps 6-15kg
2. Deltoid press 15 reps @ 50-100 pounds (set shoulders back)
3. Cable machine deltoid rows 20 reps @ 20-30kg (set shoulders back)
4. Pulls ups (on squat rack bar) 20 reps of lower body weight
5. External shoulder rotation 20 reps @ 4-10kg
6. Anterior shoulder rotation 20 reps @ 2-6kg
7. Torso rotation machine 10 reps each side @ 70-110 pounds
8. Lateral flexions 10 reps each side @ 12,5-20kg dumbbell
9. One Arm Kettlebell Russian swing 10 reps each arm 6-12,5kg
10. Box step ups (alternating legs) with dumbbells 20 reps 6-15kg
I did 2 rounds of this routine this morning. A bit ironic doing this routine while I have a shoulder and back problem at the same time. will probably need to do a few more routines like this in the future
ReplyDelete