Exercise library - Neck and shoulders
Cirencester Personal Trainer.
Exercise library - Neck and shoulders.
Wall anterior neck isohold - Place a folded towel on the forehead. From a standing position with arms at the sides, lean against the wall, making sure to keep the body in a straight line. Hold for the desired amount of time. https://youtu.be/jly4Mp1yLvE?t=125
Wall posterior neck isohold - The posterior neck isohold shifts the responsibility from the anterior neck musculature to the posterior neck musculature. This movement, which involves a neck extension hold, is carried out by the trapezius and cervical extensors. Perform this exercise for balanced neck strength. Take a folded towel and place it on the back of the head, from here lean back against a wall, keeping the body in line. Hold for the desired amount of time. https://youtu.be/jOHVUSUmGFw
Manual neck isohold - From a seated position with the elbows braced on the thighs, place the hands on the front of the head and apply manual (self-produced) isometric resistance for 10 seconds. Place the hands on the back of the head and hold for another 10 seconds while applying manual resistance. If your arms are relatively short you may find that you have trouble keeping the elbows on the thighs for this variation. Finish with a lateral isohold on each side (right and left) by placing the hand on the side of the head and applying manual resistance for 10 seconds. https://youtu.be/4rK-m6GvNCk?t=15
Push-back or pike push-up - Stand with feet wider than hip width and set up as you would in the bottom of a push-up position, but keep you hips up. Push up and back while crouching at the hips, keeping the hips higher than the shoulders. Return to starting position. The eccentric component, or the lifting part of the movement, when the muscles are shortening should be an exact reverse of the concentric component, or the lowering part of the movement, when the muscles are lengthening. https://youtu.be/sposDXWEB0A?t=24
Feet-elevated pike push-up - Place your hands on the floor jus wider than shoulder width and your feet on top of a sturdy chair, box, or weight bench. Pike up into an L-position by walking your hands back while flexing the hips and raising your buttocks toward the ceiling, then lower your body toward the floor by bending your elbows. When your head is approaching or touches the ground, reverse the motion to starting pike position by locking out the arms and pushing the body high and away from the floor. https://youtu.be/sposDXWEB0A?t=24
Three-point pike push-up - Once you become proficient in the feet-elevated pike push-up, increase the range of motion by performing the exercise between two sturdy, immobile chairs or boxes. This allows the head to travel farther down, placing more stress on the shoulder muscles and creating a more effective movement. The rear chair should be taller than the two front chairs. https://youtu.be/sposDXWEB0A?t=24
Rear deltoid raise - From standing position with a towel wrapped around a pole, grab the ends of the towel and lean back into position. Keeping the body in a straight line, raise your body by bringing the arms out to the sides. Control the descent back to starting position. https://youtu.be/JjGrZIKo5UA
YTWL - From a standing position, bend at the hips past a 45-degree torso angle, maintaining a neutral spine while sitting back and stretching the hamstrings. Perform 10 dynamic Y motions by forming a Y with the arms, returning to starting position after each repetition. Switch to 10 T motions with the arms, followed by 10 W motions. Transition into 10 L motions by holding the arms straight out with the elbows bent at 90-degrees and rotating at the shoulder joint so that the forearms move from vertical to the ground to parallel to the ground. https://youtu.be/tbvq18eKJ5Q?t=15
Wall handstand push-up - Starting on your hands and knees, place your feet against the wall and walk your way up into a handstand position so that your toes end up against the wall, your body is relatively vertical and in a straight line, and you are facing the wall. Lower the body slowly by bending the elbows until the head approaches or reaches the ground. Reverse the movement and raise the body back to starting position. When the set finishes, walk your way down the wall back to your hands and knees. https://youtu.be/WxgJS48wf1M?t=5
Enjoy.
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Apex Athletic - Unit 7
Esland Place - Love Lane
Cirencester - GL7 1YG
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