The Foundation Workout

The rotator cuff muscles:

The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,


[1]  Arm Hinge:

What's the point?


The rotator cuff is a group of small postural muscles that serve to stabilize the shoulder joint, like guy ropes around a tent. 

Strengthening them will reduce the overpowering of the larger muscles, help protect your shoulder joints when you lift weights, and improve your shoulder position, preventing impingement and contributing to better posture.

The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,

How to do the workout:


Take a resistance band and hook it around a closed-door handle, or something else sturdy of a similar height.

1. Take a few steps away so that the band has some tension and position your arm so that the upper arm is close to your side and the forearm at a right angle across your body

2. Now, 'set' your shoulder blades and open the chest. Pulling against the resistance, 'hinge' the arms open to the side, keeping the upper arm close to the torso. Pause then return to the start position and repeat until you complete the set.

3. Now turn around so that the resistance is coming from the other way (i.e. your arm is in the 'open' position at the start.

4. ...and the resistance comes when you bring it across the body). Again, ensure that you 'set' your shoulder blades — and align your upper back and shoulders before you start. Use a maximum pain- free range of motion. 

How many?


Do 2 - 4 sets of each position  6 - 10 reps per set on each side.

The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,

[2]  HEAD AGAINST A BRICK WALL

What's the point?


To strengthen the thoracic extensors,' the muscles that maintain the natural curve of the upper spine, and counteract 'protracted head syndrome,' an unhappy combination of neck flexion, head extension, a concave chest, and rounded shoulders! 

How to do Workout:


Stand a few inches from a solid wall and rest your back, shoulders, and head against it,

    Now push off, so that only the back of your head is in touch with the wall but still in line with your spine. 

   You may feel as if you have created a double chin, but that's 0K! Keep your shoulders relaxed and the core engaged.

How many?

Hold for 8 seconds and repeat 5 times.


[3]  CALF DROP AND RAISE


What's the point?


The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,To improve lower leg muscle balance and strengthen calf muscles during the lowering phase of movement, where they tend to be weak.

How to do Workout:


1. Stand on the edge of a step or stair with your feet half on and half off — and holding on to something for balance.

2. Rise swiftly and fully up on to the toes...

3. ...then lower yourself down moderately slowly, allowing the heels to drop as far below the level of the stair as they can. 

This part of the exercise is really important, so go to the end of your natural range of movement. Then rise explosively upwards again and repeat the slower descent.

How Workout


Do 3 sets of 15 reps.

The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,

 TIP: Why not do your chest stretches between sets of the calf drop and raise to save waiting around? 


[4]  CHEST STRETCH:


What's the point?


To stretch the shoulder protractor muscles (pec minor, serratus anterior), which pull the shoulders forward and down, giving a hunched posture. It's essential to stretch these before strengthening the opposing muscle group.

How to do Workout:


1. Stand in an open doorway and take one arm to the doorframe, with the upper arm slightly higher than horizontal to the frame. 

Now gently lean forward to 'open' the front of the shoulder and chest. You should feel a stretch right into the armpit area. Breathe normally and hold for 30 seconds. Swap sides.

How many?

2-4 on each side.

The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,

[5]  HIP AND THIGH STRETCH


What's the point?


The front of the hip is a the classically tight area in women, particularly in those who spend a lot of time sitting down and post-pregnancy. 

Tight hip flexors pull the front of the pelvis down, throwing the back out of alignment and causing the tummy to protrude.

How to do Workout:


1 Adopt a lunge position, and drop down on to your back knee, with the foot outstretched, your torso upright and your front leg bent at a right angle. 

Tilt the pelvis under and lean slightly forward from the hips until you feel a deep stretch along the front of the hip and thigh of the back leg.

(The back knee should be well behind the back hip.) 

Once you feel the stretch, hold the position for 30 seconds — if the tension eases off, take the stretch further. Swap sides.

How many?

2—4 on each side.


[6] FACE-DOWN BUTT LIFT


What's the point?


To strengthen the gluteus muscles without aid from the hamstrings — to improve pelvic stability. This also actively stretches the hip flexors.

How to do Workout:


1 Lie on your tummy with your navel is drawn up to your spine and your forehead resting on your hands. Bend your right leg so that the lower leg is at a right angle to the floor.
The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss, 
2 Squeeze your buttock cheeks gently and, pressing the hipbones into the floor, raise the thigh a few inches off the floor. Hold for 10 seconds then lower. Swap sides.

How many?

Do 5 lifts on each side, alternating from left to right.

The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,


[7]  SHOULDER BLADE SQUEEZE

What's the point?


To strengthen the lower half of the trapezius muscle and rhomboids, which depress and retract the scapulae and work the back of the shoulders.

How to do Workout:


The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,1 Lie on your tummy with your forehead resting on the floor and your arms outstretched to the sides, bent at the elbow at a right angle.


2 Draw your arms off the floor 


by squeezing the shoulder blades back and down — trying to keep the hands and elbows level. Hold for 5 seconds, lower and repeat.
The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,

Once this gets easy, try doing the exercise using wrist or light weights.

How many?

2 sets of 10 reps, increase the load or the length of the hold as you get stronger.

[8] ARM AND A LEG


What's the point?


It strengthens the muscles of the lower back in a functional way, because the arms and legs are moving while the back stabilizes.

The Foundation Workout, Exercise, Health, Maintain body weight,  weight loss,

How to do Workout:


1 Lie on your tummy in a superman position, with your arms, extended overhead, and legs out straight. Engage the core and then lift the right arm and left leg simultaneously off the floor.

Hold for 3—5 seconds, thinking of lengthening the limbs rather than aiming for height (don't hunch the shoulders), then lower and repeat on the other side.

How many?
3 sets of 10 reps.



The Foundation Workout The Foundation Workout Reviewed by Muhammad Akram on July 29, 2020 Rating: 5

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