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SLASTIX COBRA

The Slastix cobra exercise develops strong posture in the upper body by strengthening the back, shoulders and triceps.

  • Anchor the band at eye level or above. 
  • Stand facing the anchor point. 
  • With a handle in each hand, stand with arms at shoulder height, palms facing each other. 
  • Keeping arms straight, slowly bring the arms toward the hips while rotating the arms so the thumbs face out as shown.
  • As the arms move past the hips, try to pinch the shoulder blades together and down.
  • Hold for 1-2 seconds and then return to the starting position. 
  • Perform prescribed number of repetitions. 
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SLASTIX CHEST PRESS FEET OFFSET

The Slastix chest press feet offset exercise targets the chest and arm muscles while engaging the core to maintain proper posture during the movement.

  • Anchor band slightly above shoulder height. 
  • Stand facing way from anchor point with a band handle in each hand at shoulder height. 
  • Feet should be offset with a slight bend in the knees, with the core engaged. 
  • Push forward like performing a standing push up.
  • Hold for 2 seconds.
  • Return to starting position and repeat for prescribed number of repetitions.
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PYLO STEP WITH 3 TO 5 SECOND HOLD

The plyo step with 3 to 5 second hold exercise helps develop faster leg turnover rate. The hold allows form correction before exploding into the next rep.

  • Place one foot up on step, the other on the ground.
  • Explode up switching feet.
  • Hold for 3-5 seconds. Make sure body is in proper alignment before exploding into the next repetition.
  • Alternate for prescribed number of repetitions.

Progressions:

  • Increase the step height.
  • Add light backpack or weight vest.

 

 

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DUMBBELL COBRA STANDING SINGLE LEG

The dumbbell cobra standing single leg exercise develops balance and stability in the lower body while strengthening the postural muscles of the middle and upper back.

  • From a single leg stance, bend at the waist until your chest is at a 45 degree angle to the ground.
  • Feet should be pointing straight ahead with knees directly over the second and third toes.
  • Allow the arms to hang in front of the body with a dumbbell in each hand.
  • While keeping the abdominals tight, slowly perform shoulder extension and external rotation in a circular pattern until the arms are by the sides of the body.
  • At the end range, the palms are facing away from the body with the thumbs pointing upward and the shoulder blades are retracted and depressed.
  • Hold the end position, then slowly return to the start position.
  • Be sure not to compensate by elevating or protracting the shoulders.
  • Perform for the prescribed number of repetitions.
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DUMBBELL COBRA STANDING

The dumbbell cobra standing exercise is a great movement to develop strong posture in the middle and upper back.

  • Stand with feet shoulder width apart, bend at the waist until your chest is at a 45 degree angle to the ground.
  • Feet should be pointing straight ahead with knees directly over the second and third toes.
  • Allow the arms to hang in front of the body with a dumbbell in each hand.
  • While keeping the abdominals tight, slowly perform shoulder extension and external rotation in a circular pattern until the arms are by the sides of the body.
  • At the end range, the palms are facing away from the body with the thumbs pointing upward and the shoulder blades are retracted and depressed.
  • Hold the end position for 1-2 seconds, then slowly return to the start position.
  • Be sure not to compensate by elevating or protracting the shoulders.
  • Perform for the prescribed number of repetitions.

Progression:

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DUMBBELL BENT OVER ROW

  • With a dumbbell in each hand, bend at the hips keeping back straight. A soft bend in the knees is ok. 
  • Perform a row by bringing the elbows to the chest.
  • Hold 1-2 seconds.
  • Return to starting position.
  • Perform prescribed number of repetitions. 
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ACTIVE NECK LATERAL ROTATION STRETCH

The active neck lateral rotation stretch is an effective warm up exercise to improve range of motion in the cervical spine and upper back.

  • Stand with feet shoulder width apart and upper body in proper posture with the shoulders relaxed down and back. 
  • Slowly rotate the head to the left as shown. Do not force the stretch.
  • Hold for 1-2 seconds. 
  • Return to the starting position and repeat by slowly rotating the head to the left as shown. 
  • Hold for 1-2 seconds.
  • Repeat for 5-10 repetitions alternating sides. 
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ACTIVE NECK LATERAL FLEXION STRETCH

The active neck lateral flexion stretch is an effective warm up exercise that improves neck range of motion by stretching the upper trapezius muscles.

  • Stand with feet shoulder width apart and upper body in proper posture with the shoulders relaxed down and back.
  • Slowly allow the head to drop to the side as if you were attempting to touch your ear to your shoulder. 
  • Hold for 1-2 seconds.
  • Return to starting position and repeat to the other side.
  • Perform a total of 10 repetitions (5 per side). 

When letting the head tilt to the side, it is important to keep the shoulders relaxed down. If the opposite shoulder raises, the stretch on the upper trapezius is reduced. 

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ACTIVE NECK FLEXION EXTENSION STRETCH

The active neck flexion extension stretch is an effective warm up exercise to improve range of motion in the neck.

  • Stand with feet shoulder width apart and standing tall with good posture. 
  • Keeping shoulders down, slowly lower the chin to the chest as shown. 
  • Hold for 1-2 seconds.
  • Slowly return to starting position and let the head tilt back until a stretch is felt in the front of the neck. 
  • Hold for 1-2 seconds. 
  • Return to starting position and repeat for a total of 5 repetitions.
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ACTIVE CHEST STRETCH

The active chest stretch is an effective warm up exercise to improve motion in the shoulders and chest.

  • Stand with feet shoulder width apart and extend the arms out at shoulder height until a stretch is felt in the chest and front of the shoulders. 
  • Hold for 1-2 seconds. 
  • Return to starting position by crossing arms and grabbing the opposite shoulders.
  • Hold for 1-2 seconds and repeat for a total of 5 repetitions.