Exercise
- Barbells (very short)
- DIY Barbell for CAP 1-inch weights
- Components
- Instructions
- Connect the two 12-inch nipples with a coupling
- Add a coupling to each end of the "bar"
- Attach a 6-in nipple to each end of the "bar"
- Thread an O-ring to each end of the bar -- up to the "stop" in the middle of the 6-in nipple
- Add desired CAP 1-in weights to the end of each bar
- Thread the remaining O-rings on the end of each bar (or place them between the weights)
- Add a Cap to each end of the bar
- Notes
- The completed "bar" is about 36 inches long
- The end Cap prevents the weights from sliding off the end of the bar
- 3/4-inch PVC pipe has OD of 1.05 inches, and a weight of 0.21-0.23 lb/foot
- The
CAP 1-inch Spring Clip Collar will NOT fit on the Sch 80 PVC nipples
- Making a "thick" Barbell
- A "thick" barbell will work your forearms, and add more strain to your upper arm
- You can buy expensive (split) rubber tubes to fit on the barbells
- Or, you can buy the very inexpensive "floating tubes" for a swimming pool
- These tubes have a hole through the length of the tube
- A 3/4-inch Sch 80 PVC nipple (or pipe) will exactly fit in the hole
- You can cut the tube into the desired length, and "thread" it onto the PVC pipe
- If you use this tubing, you won't need gloves
- Equipment
-
3 Best Tricep Exercises @ anabolicminds.com
(10/15)
-
3 Easy Tips for Building Massive Triceps @ bodybuilding.com
(02/17)
-
8 Things You Should Never Do on Triceps Day @ bodybuilding.com
(08/15)
-
11 Laws of Triceps Training @ bodybuilding.com
(06/15)
- Triceps are a small muscle group that recovers fairly quickly
- Long head is the innermost side of the Triceps
- It attaches above the shoulder joint
- To work it, you have to position your arm or arms overhead
- Lateral head is the outermost side of the Triceps
- Bring your arms down to your side
- Lateral head gets lots of work during close-grip benches
- Medial head is the smallest of the three triceps heads
- It stabilizes the elbow joint
- You can emphasize it by using a reverse grip
- Keep your eblows in tight, rather than allowing them to flare out
-
Best Tricep Exercises for Women @ liftingrevolution.com
(07/14)
- Skull Crushers
- Tricep Extension
- Football Throws
- Kettlebell Tricep Press
-
Bench Dips (Tricep Dip) @ bodybuiilding.com
(06/15)
-
Dumbbell Rollbacks @ bodybuilding.com
(10/14)
-
Dumbbell Skullcrushers @ bodybuilding.com
(02/17)
- Hold two dumbbells in a hammer grip
- Don't let your elbows flair out
- Keep you upper arms frozen
- All the motion should occur at the elbow joints
- Start by moving both arms at the same time
- As you fatigue, you can switch to alternating arms
-
Eight Unusual Arm Exercises You Have To Try @ bodybuilding.com
(07/14)
-
How to Train All Three Heads of the Triceps @ ironmanmag.com
(02/17)
-
Lying Dumbbell Tricep Extension @ bodybuilding.com
(06/15)
-
Lying Triceps Extension @ flaviliciousfitness.com
(07/14)
-
Lying Triceps Press (Skullcrusher) @ bodybuilding.com
(06/15)
-
New Triceps Moves @ anabolicminds.com
(07/14)
-
One Armed Triceps Extension @ bodybuilding.com
(11/14)
-
Seated Triceps Press @ bodybuilding.com
(02/17)
-
Skull Crusher Pullover into Tricep Chest Buster @ youtube.com
(08/14)
- Skull Crusher Pullover
- Skullcrushers with dumbbells are highly effective; they allow you to work out the strength imbalances in your arms
- I like to infuse my skullcrushers with some pull-over action to make the long head of the triceps the primary mover
- Begin with the dumbbells straight up in the air above your face
- Lower the weight all the way to the floor behind your head
- As you begin to pull back up, straighten your arms until they reach full extension, but keep the angle of your humerus (upper arm bone) 45-60 degrees from the floor. This will keep the tension on your muscles.
- Do 12 reps
-
Standing Bent-Over One-Arm Dumbbell Triceps Extension (Dumbbell Kickbacks) @ bodybuilding.com
(02/17)
-
Standing Dumbbell Triceps Extension @ bodybuilding.com
(02/17)
-
Standing One-Arm Dumbbell Triceps Extension @ bodybuilding.com
(06/15)
-
Tate Press @ bodybuilding.com
(11/14)
-
Triceps Articles @ bodybuilding.com
(08/14)
- Tricep Chest Buster
- Put the dumbbells flat on your chest with your elbows flared out, your thumbs pointed down, and your palms facing away from your face
- Push the dumbbells together and keep tension there
- From there, push the dumbbells up with your inner chest and triceps
- Keep the dumbbells together as you bring them back down to your chest
- Do 12 reps
-
Triceps Dumbbell Kickback @ bodybuilding.com
(06/15)
-
Two-Position Dumbbell Kickback @ bodybuilding.com
(10/14)
- The first position is a cross-body kickback
- Once you knock out 20 reps, dive straight into a single-arm skull-crusher, hitting the remaining 20 reps before you switch arms
- Keep the working elbow poitned toward the wall behind you
-
Vince Del Monte Triceps Workout @ youtube.com
(02/17)
-
Lat Exercises @ workoutbox.com
(10/14)
- The lats are responsible for pulling things toward you
- Bent Over Row, Dumbbell, Alternating Arms
- Bent Over Row, Dumbbell, Neutral Grip
- Bent Over Row, Dumbbell, Reverse Grip
- Row, Dumbbell, Kneeling
-
Russian Twist @ flaviliciousfitness.com
(07/14)
-
Serious Core Moves @ anabolicminds.com
(07/14)
-
Tighten the Core with Pilates @ bodyweightcoach.com
(07/14)
- Stomach Vacuuming
-
How to Stomach Vacuum (several variations) @ youtube.com
(12/15)
- Level 1 - face down on the ground, feet together, and arms over your head
- Take a few deep breaths
- Push all the air out of your lungs, and pull your belly button in as far as you can
- Hold this position as long as you can
- Take in a breath, relax, and reset yourself
- Level 2 - hands and knees on the ground (dog posiiton)
- Take a few deep breaths
- Push all the air out of your lungs, and pull your stomach in as high as you can
- Hold this position as long as you can
- Try pumping your stomach in and out a few times (without taking any breaths)
- Take in a breath, relax, and reset yourself
- Level 3 - sitting on a bench with hands on thighs
- Take a few deep breaths
- Push all the air out of your lungs, and pump your stomach a few times
- Pull your stomach in as much as possible
- Hold this position as long as you can
- Take in a breath, relax, and reset yourself
- Level 4 - stand with one hand on the lower abdominals and the other on the lower back
- Take a few deep breaths
- Push all the air out of your lungs, and pull your belly button in
- Hold as long as you can
- Take in a breath, relax, and reset yourself
- You can either (1) hold as long as possible, or (2) pump as long as possible
-
How to do a Stomach Vacuum @ youtube.com
(12/15)
- Do this on an empty stomach
- You can do this from any position you like
- Lying on your back (with bent knees) is the easiest version
- Breathe in through your nose, and breathe out through your mouth
- Draw your belly button in and hold
- This is great for the end of your session
-
Improve your Stomach Vacuum, Part 2 @ youtube.com
(12/15)
- While standing, breathe in
- While bending over, exhale
- Pull your belly button up and in
- Hold as long as possible
-
How to Get Flat Abs (weird exercise that works) @ youtube.com
(12/15)
- Stand in front of a bench, lean over, and place your hands on a bench (about knee height)
- Lean over, take a deep breath, and fill the belly
- Exhale and pull your belly in
- Inhale, and fill the belly
- Exhale and pull your belly in
- Also pull your anus up into your body
-
Modified Stomach Vacuum @ youtube.com
(12/15)
- This is a classic bodybuilding exercise
- Targets deep inner muscles
- Don't try to hollow the rib cage only
- Stand vertical while you stomach is pulled in
- Rotate side to side a little (pulling a rubber band)
-
Stomach Vacuum: Tutorial (Hungarian Experiment) @ youtube.com
(12/15)
- Take two deep breaths, in and out
- Push all your air out
- Push belly button to your back
- Stretch side to side, or pumping your stomach in and out
- Distal Radius Fracture
- Trigger Thumb
- Description
- Exercise
- Splints
-
#1 Mistake When Training the Core @ exercisesforinjuries.com
(10/15)
- People don't train the transverse plane of their core
- Anti-Rotation Tubing Exercises
-
3 Effective Dumbbell Exercises for the Rotator Cuff @ exercisesforinjuries.com
(10/15)
- Dumbbell Circles
- Lay on floor with knees bent
- Hold dumbbell directly above your shoulder
- Tighten the shoulder so that the joint is in a good position
- Move the dumbbel in circles in one direction, and then in the other direction
- Dumbbell Mid-Back T
- Stand with knees nad hips bent; align your head with the rest of your body
- Arms are hanging straight down
- Bring your arms out and back
- Dumbbell Clean and Press
- Place the dumbbell on (near) the floor
- Pull the dumbbell up to shoulder height, then press it up until the arm is straight
- Reverse the movement to lower the dumbbell
-
5 Essential Back Pain Exercises @ shoulderpainsolved.com
(11/15)
- Bird Dog (alternating arm and leg; add sweep (touch hand and knee); draw boxes)
- Wall Front to Side Plank
- Floor Front to Side Plank
- Curl Up
- Hip Hinging
- Stir the Pot (with stability ball; standing, wedge, and then floor)
-
5 Mistakes People Make When Dealing With Foot Pain @ exercisesforinjuries.com
(10/15)
-
5 Stretches That Are Injuring Your Back
(10/15)
- Stretches that injure your back
- Lying flat on your back, and pulling BOTH knees to your chest
- Lying flat on your back, and pulling ONE knee to your chest (may pull your head up)
- Stand, and touch your toes (hamstring stretch)
- Lying flat on your back, knees bent, and drop both knees to one side
- Lying flat on your back, bend knee, and pull knee across the body to the floor
- What to do instead
- Cat and Dog Stretch (done on your hands and knees)
- Standing deadlift hamstring stretch (bend hips and knees slightly)
- Lying flat on your back, knees bent, and rock slightly side to side
- Sit in a chair, cross your arms like a genii, and rotate your torso side to side
-
5 Worst Exercises for Your Shoulders @ criticalbench.com
(10/15)
- Single Arm Row
- Shoulder Press
- Behind the Neck Lat Pulldowns
- Bench Dip
- Upright Rows
-
Best Mobility Exercises for the Neck @ exercisesforinjuries.com
(10/15)
-
Coracobrachialis Stretch to Alleviate Shoulder Pain (sitting) @ youtube.com
(10/15)
- Sit on a bench with your knees at shoulder-width apart
- Place the curve of your hand (thumb to pointer finger) around the top of each knee
- Lean forward, and rotate your head and right shoulder down and to the left
- This will stretch your right shoulder
- Hold for 20-30 seconds
- Lean forward, and rotate your head and left shoulder down and to the right
- Hold for 20-30 seconds
- Repeat each side until you feel a release
-
Coracobrachialis Stretch (standing) @ youtube.com
(10/15)
-
Fix My Shoulder Pain RIck Kaselj @ youtube.com
(10/15)
-
Must Do Ab Exercise that is Easy on the Back @ exercisesforinjuries.com
(10/15)
- Dead Bug with alternating arm and leg movement
-
Rick K's Videos @ vimeo
(11/15)
-
Shoulder Pain Part 1 (Rick Kaselj) @ youtube.com
(10/15)
- Four common injuries: shoulder tendonitis, rotator cuff tear, impingement, shoulder laxity
- Most common: rotator cuff problem
- We need to reshape our shoulder to reduce the pain
-
Shoulder Pain Part 2 (Rick Kaeslj) @ youtube.com
(10/15)
- General Information
- A book called "The 7 Minute Rotator Cuff Solution"
-
5 Easy Rotator Cuff Exercises @ healthline.com
(08/15)
- Doorway Stretch
- Stand in an open doorway, and spread your arms out to the side
- Grip the sides of the doorway with each hand, at or below shoulder height
- Lear forward through the door way until you feel a light stretch
- Keep a straight back as you lean, and shift your weight onto your toes
- You should feel a stretch in the front of your shoulder
- Do not over stretch
- Side-Lying External Rotation
- High-to-Low Rows
- Reverse Fly
- Lawn Mower Pull
-
Avoiding a Bench Press Blowout: Rotator Cuff Exercises @ bodybuilding.com
(08/15)
- Doorway Stretch
- Extend your arms out from the torso at a right angle
- Now bend your elbows at a 90-degree angle
- Place your forearms on the frame of the doorway and lean forward
- You will feel the stretch in your pecs and the back of your shoulders
- Hold the stretch for 20-30 seconds
- Cuban Press Rotation
- Grab an EZ Curl bar and perform a wide grip upright row until the bar is a few inches below your collar bone
- Now keep your elbows stationary while you externally rotate the bar as if you were trying to tap your forehead
- Next you will press the bar overhead
- Lower the weight along the same plane and repeat for ten reps
- Cable External Rotation
- Cable Internal Rotation
- 90-Degree Dumbbell External Rotation (for the infraspinatus muscle)
- Hold a dumbbell in each hand
- Perform a lateral raise to 90-degrees while keeping the elbows bent at 90-degrees
- Once your upper arms are parallel to the floor, externally rotate your arm so that your forearms are perpendicular to the floor
- It will look like starting point of a dumbbell military press
- Now lower and repeat
- Remember to use light weights
-
Dangling 8's @ bodybuilding.com
(08/15)
- Hold a dumbbell, and bend over at the waist
- While your arm is dangling 'draw' large figure-8s with the dumbbell
- Do the same number of reps clockwise and counter-clockwise
-
Don't Let a Rotator Cuff Injury Stop You! @ bodybuilding.com
(08/15)
-
Increase Shoulder Flexilibity Fast with This Shoulder Stretch @ youtube.com (broomstick exercise)
(08/15)
-
Rotator Cuff: 3 Strengthening Exercises @ youtube.com
(08/15)
-
Rotator Cuff and Shoulder Conditioning Program (from orthinfo.aaos.org)
(08/15)
-
Rotator Cuff: Injury Prevention and Rehabilitation @ bodybuilding.com (very good article, with exercises using dumbbells)
(08/15)
-
Stabilizing Exercises for Shoulders @ scoobysworkshop.com
(09/15)
- Reverse Flys
- Outer (External) Shoulder Rotations
- Lay on your side and put a folded towel between your elbow and your side
- Your elbow will stay pinned against your side the entire duration of the exercise
- Keep your shoulder down and back, dont let it roll forward
- Grasp the dumbbell and keep it horizontal as you start lifting …
- Lift the dumbbell slowly over a two second count till it is the same height as your shoulder, don't go higher!
- Keep your elbow bent 90 degrees and keep the elbow pinned to your side
- If you can't lift the weight slowly then you are using too much weigh
- Inner (Internal) Shoulder Rotations
- Lay on your side with your elbow pinned at your side under your body
- Your free arm can be left at your side or flopped over your head
- Keep your shoulder down and back, don't let it roll forward
- Grasp the dumbbell and keep it horizontal as you start lifting
- Lift the dumbbell slowly over a two second count till it is as high as you can go
- Keep your elbow bent 90 degrees and keep the elbow pinned to your side
- If you can't lift the weight slowly then you are using too much weight
- Dumbbell Shrugs (for the traps)
- You need to do these sitting on a narrow footstool or bench
- Keep your shoulders held back like you are trying to hold a tennis ball between your shoulderblades
- Choose an elbow angle and hold that the entire duration
- Arms are straight, but not locked
- Slowly shrug your shoulders while continuing to hold your shoulders back with your chest thrust out
- Slowly raise your shoulders up on a two second count
-
Swinging a Sword Exercise @ bodybuilding.com
(08/15)
- Hold a light dumbbell in your right hand
- Stand with your feet shoulder-width apart
- Keep your shoulders square with your hips at all times
- Step 1 (sheathing the sword)
- Reach your right hand over to your left hip, as if you were putting the dumbbell into your pocket
- Step 2 (drawing the sword)
- Raise the weight diagonally across and away from your body
- Hold the weight over your right shoulder, your palm facing up and slightly behind you
- That's one rep
- Perform one set of eight to 12 reps on each side
-
The Dangers of Dumbbell Flyes @ bodybuilding.com
(08/15)
-
Top 3 Rotator Cuff Exercise Mistakes @ youtube.com
(08/15)
-
Unnamed Exercise @ bodybuilding.com
(08/15)
- Hold a dumbbell in each hand
- Stand with your arms straight out, and the TOP of your hands are facing the ceiling
- Twist your arms inward (opposite of a hammer curl exercise) until the outsides of your hands are facing each other
- Now bring yoru arms out about 45 degrees in front of your shoulders (arms parallel to the ground), like you were in the
middle of a dumbbell fly
- Slowly bring your arms up (stiff), almost even with your shoulder
- Slowly lower your arms
- Repeat this motion until you can't do any more reps
- To repeat: Top of your hands are facing each other, 45 degrees in front of you, and slowly bring them up
-
What is the Best Rehabilitation Workout for a Torn Rotator Cuff? @ bodybuilding.com
(08/15)
- 90-Degree Dumbbell External Rotation (for the infraspinatus muscle)
- External Rotation
-
External Rotation with Band @ bodybuilding.com
(08/15)
-
External Rotation with Dumbbell @ bodybuilding.com
(08/15)
- Lie sideways on a flat bench with the TOP arm holding a dumbbell
- The LOWER arm will be folded so that you can rest your head on it
- The elbow of the "active" arm is tucked to your side, and bent at a 90-degree angle
- Perform the same movement with the hand that is holding the dumbbell
- The barbell will move down (across your belly), and the up (out to your side)
- The elbow stays bent at all times, and tucked in your side
- Turn and do the other side
- This is like a backhand swing in tennis
-
Side-Lying External Rotation
(08/15)
- Lie down on the side opposite your injured arm
- Bend the elblow of your injured arm to 90 degrees, and rest the eblow on your side
- Your forearm should rest across your abdomen
- Hold a light dumbbell and, keeping your eblow against your side, slowly raise the dumbbell toward the ceiling
- Stop rotatin your arms if you feel strain
- Hold the dumbbell up for a few seconds before returning to the start position with your arm down
- Internal Rotation
-
Internal Rotation with Band @ bodybuilding.com
(08/15)
-
Internal Rotation with Dumbbell @ bodybuilding.com (Exercise #3)
(08/15)
- Lay on your side again, but hold you TOP arm flat against your side
- Bend your LOWER arm (the one you are lying on top of) at the elbow in a 90-degree angle
- Keep the forearm resting on top of the bench
- Raise the forarm up to the opposite shoulder, keeping the upper part of the arm on the bench at all times
- Keep the palm facing upward throughout this movement
- Bring the forearm into your chest (like a forward swing in tennis)
- Then slowly lower the arm to the starting position
- Turn and do the other side
- Subscapularis Exercise
-
Rotator Cuff: Injury Prevention and Rehabilitation @ bodybuilding.com (Exercise #5)
(08/15)
- Sit on a bench
- One leg will be up on the bench, and the other will be on the ground
- The leg on the bench is bent at a 90-degree angle
- Place one arm's elbow on the outer part of your quad
- Keep the elbow bent at a 90-degree angle at all times
- Slowly lower the arm that is resting against the quad in a rotation fashion down to the outside of the other leg
- Initially, the dumbbell is held vertically above the bent leg; then it is dropped down to the other leg
- The dumbbell moves in a 90 degree arc downward and upward
-
World's Best Subscapularis Exercise by Ivan Blazques @ youtube.com
(08/15)
- Subscapularis helps with shoulder stabilization and internal rotation of the shoulder
- This exercise strengthens the subscapularis, while eliminating substitution from the dominant pectoralis major
- This exercise lengthens and strengthens throughout the exercise
- Lay on your side with your legs bent
- Raise you lower arm to shoulder height (90-degree bend), and roll you body "into" the lower shoulder
- Hold a light weight (1 lb to 8 lbs)
- Swing you arm from 0 degrees (vertical) to more than 90 degrees (below the bench), and back
- Your forearm is swinging like a windshield wiper
- Supraspinatus Exercise
-
Supraspinatus Muscle Exercise @ youtube.com
(08/15)
- Suparspinatus muscle is the smallest muscle in the rotator cuff, and the most often injured
- If you want to work on your right shoulder, stand on a resistance band with your right foot
- The band should be "relaxed" when you hand is down at your side
- Hold your right arm straight, and turn your thumb in (pointed down)
- Bring you arm "forward" so that it angles halfway between your side and the front of your body
- Keep your arm straight, and raise you arm about 30 degrees vertically
-
Full Can Exercise @ youtube.com
(08/15)
- Hold a small dumbbell in each hand
- Initially, the dumbbells are horizontal (when the hands are down at your sides)
- Raise your arms up to your shoulders
- When you arms are raised, the "can" should be full (thumbs pointed toward the ceiling)
- If you raise you arms with your thumbs pointed forward or down, you will impinge the muscle
-
Full Can Exercise @ nptiohio.com (dumbbells and resistance band)
(08/15)
-
Exercise for Rotator Cuff (Dr. Evan Osar)
(10/15)
- YTWLI Exercise
- YTWLI Exercise
Is composed of five separate exercises (represented by the letters)
- May be performed standing, lying on a bench, or draped over a stability ball
- "Y" Exercise (BODY forms a "Y")
- Arms are straight, elbows locked, thumbs are pointed behind you
- Shoulders are down and back
- On a slant bench
- Start with your arms handing straight down
- Swing you arms up into the "Y" position, and hold for a moment
- Lower your arms and repeat
- "T" Exercise (BODY forms a "T")
- Arms are straight out from your shoulders
- Elbows are locked, and thumbs pointing behind you
- On a slant bench
- Start with your arms hanging down
- Swing you arms up into the "T" position, and hold for a moment
- You thumbs should always point up
- Lower your arms and repeat
- "W" Exercise (ARMS form a "W")
- Arms are held away from the body, elbows are bent at 90-degree angle
- Thumbs are point behind you
- On a slant board
- Start with your arms level with your shoulders, elbows bent, and your thumbs up
- Arms swing down until your hands almost touch below you
- Then swing you arms back up into the "W"
- This is like a "peck deck" machine
- "L" Exercise (ARMS form a "swinging L")
- Elbows are held close to your side, with the arms held out at your waist
- Again, thumbs are pointed behind you
- On a slant board
- Star with your arms held level with your shoulders, and your elbows bent 90 degrees
- Swing your hands up to head level (external rotation)
- Swing your hands down to your torso level (internal rotation)
- "I" Exercise (BODY forms an "I")
- On a slant board
- Start with your elbows held close to your waist, and hand near your face
- Straighten your arms until your body forms an "I"
- Youtube Videos
-
Scoobysworkshop.com
(09/15)
-
Stabilizing Exercises for Shoulders @ scoobysworkshop.com
(09/15)
- Reverse Flys
- Outer (External) Shoulder Rotations
- Lay on your side and put a folded towel between your elbow and your side
- Your elbow will stay pinned against your side the entire duration of the exercise
- Keep your shoulder down and back, dont let it roll forward
- Grasp the dumbbell and keep it horizontal as you start lifting …
- Lift the dumbbell slowly over a two second count till it is the same height as your shoulder, don't go higher!
- Keep your elbow bent 90 degrees and keep the elbow pinned to your side
- If you can't lift the weight slowly then you are using too much weigh
- Inner (Internal) Shoulder Rotations
- Lay on your side with your elbow pinned at your side under your body
- Your free arm can be left at your side or flopped over your head
- Keep your shoulder down and back, don't let it roll forward
- Grasp the dumbbell and keep it horizontal as you start lifting
- Lift the dumbbell slowly over a two second count till it is as high as you can go
- Keep your elbow bent 90 degrees and keep the elbow pinned to your side
- If you can't lift the weight slowly then you are using too much weight
- Dumbbell Shrugs (for the traps)
- You need to do these sitting on a narrow footstool or bench
- Keep your shoulders held back like you are trying to hold a tennis ball between your shoulderblades
- Choose an elbow angle and hold that the entire duration
- Arms are straight, but not locked
- Slowly shrug your shoulders while continuing to hold your shoulders back with your chest thrust out
- Slowly raise your shoulders up on a two second count
-
Scooby1961 Youtube Videos
(09/15)
-
Sweat 4 Health
(09/15)
-
ExercisesForInjuries @ youtube.com
(10/15)
-
Three Best Exercises for S.I. Joint Pain @ youtube.com
(10/15)
- Lateral pelvic tilt often causes the SI pain
- Be aware of your pelvis position which sleeping, sitting, driving, etc
- Isometric Pelvis Reset
- Lie on your back with your knees bent
- Bring both knees up
- Put one hand above your knee, and the other hand below your knee
- Push isometrically into both hands for about 5 seconds (50% strength)
- Release, and switch the position of your hands
- Repeat the isometric push (50% strength)
- Put your fists together, and put them between your knees
- Squeeze your knees together (50% strength)
- Put your hips back down
- Repeat this about 5 times; you will hear a "clunk" as your hips reset
-
How to Fix S.I. Joint Pain | Tissue Stress or Instability? @ youtube.com
(10/15)
Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on December 25, 2017
URL: http://www.bonniehill.net/pages/exercise.html
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