Monday, March 16, 2020

Core Stability Exercise

Chair Dip

This exercise targets your triceps, shoulders and core stabilizers, strengthening the shoulder girdle and training your torso to remain stable while the legs and arms are in motion.

Step 1: Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair.

Step 2: Extend your legs in front of you slightly, and place your feet flat on the floor.

Step 3: Scoot off the edge of the chair until your knees align above your feet and torso will be able to clear the chair as you dip down.

Step 4: Bending your elbows directly behind you, without splaying them out to the sides, lower your torso until your elbows make a 90-degree angle.

Step 5: Press into the chair, raising your body back into starting position. Repeat 12 times, 30 second rest, repeat 12 more times.

When doing this exercise, avoid the following:

Moving your feet

Pushing up solely with your feet, rather than utilizing your arm strength.

*Your body should remain close to the chair during this exercise and your spine should remain neutral throughout movement.

*This exercise is not recommended if you are experiencing shoulder or wrist pain.

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