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5 Easy and Effective Knee Strengthening Exercises for Arthritis

3

Filed Under (Fitness, General, Knee Pain) by Rick Kaselj on 19-02-2017

Hey, happy Monday!

I forgot to take a photo of what we did last Friday. The videographer came over to my house and we filmed some more YouTube videos for you. So, watch out for those videos in the next two to three weeks.

Today, I will share a number of exercises that will help strengthen your knees if you suffer from knee pain and discomfort.

Enjoy!

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In today’s video, I wanted to go through some Easy and Effective Knee Strengthening Exercises for Arthritis.

Easy and Effective Knee Strengthening for Arthritis

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Seated Leg Raises on the floor

Sit on the floor. Place hands on the side. Toes must be pointing straight up. Relax and contract the quad as you slowly lift one leg a few inches off the ground and then back down.

Seated Leg Raises on the floor

Seated Leg Raises on the floor

If you are not able to lift your leg off the ground, that’s perfectly fine. Just contract the quad and lift the leg a little bit or like half the weight or three quarters the weight of the leg.

Perform 1 set of 5 reps in smooth controlled movement with nice contraction; hold the top position for a few seconds. Intensity is light with the purpose of working on the activation, endurance and strengthening the muscles in the quadriceps and hips.

#2 – Seated Leg Raises using a chair

Sit on a chair. Contract the quad and straighten the leg out. Slowly lift the leg up. Ideally, the leg is parallel with the thigh. Slowly bring the leg down to the starting position.

Seated Leg Raises using a chair

Seated Leg Raises using a chair

Perform 1 set of 5 reps in smooth controlled movement with a good contraction at the top position. Intensity is light with the purpose of working on the activation, endurance and strength of the muscles in the quad and hips areas.

#3 – Half Squat

Begin with standing nice and upright. Separate the feet with your toes out to the side a little bit. Place your hands out front. Bring the hips back and knees forward and squat down. Slowly raise your body back up as you return to the starting position. Squat down to whatever level you can.

Half Squat

Half Squat

Perform 1 set of 5 reps in smooth controlled movement with a good stop at the bottom position. Intensity is light to moderate depends on how strong you are in your knees and in your hips. This exercise helps in strengthening the muscles around the hips and knees. Also, it trains good tracking of your legs for good movement of the knee over the foot and hip alignment.

#4 – Sits to Stand

Sit nice and upright on a chair, a box or something firm. Put your hands to the side. You move from a sitting position to a standing position and then back to a sitting position. You can use your hands to guide you when doing this exercise.

Sits to Stand

Sits to Stand

Perform 1 set of 5 reps in smooth controlled movement with a good stop at each of the positions. Intensity is light to moderate depends on how strong you are in the knees and in the hips. With this exercise you are working on strengthening the muscles around the knee and the hip.

Give these four exercises a go. These are easy and effective knee strengthening exercises especially if you have arthritis.

If you are looking for a program to help eliminate your knee discomfort, then check out the Fix My Knee Pain program here:

Take care!

Rick Kaselj, MS

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4 Fast and Easy Back Strengthening Workout for Women

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Filed Under (Back Pain, Fitness, General) by Rick Kaselj on 16-02-2017

Hey, I hope you are having a great Friday!

I want to make this quick as I am off to film some more YouTube videos for you. So, make sure to subscribe to my channel here.

Today, I will share a few back strengthening exercises specifically for women.

Enjoy!

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In today’s video, I wanted to go through the Fast and Easy Back Strengthening Workout for Women.

Fast and Easy Back Strengthening Workout for Women

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Bird Dog Exercise

Start in a 4 Point position. Maintain a good alignment with the head, shoulders and hips. Knees are hip width apart. Tighten the abdominal area. Extend your right leg behind you while reaching your left arm forward, hold it for a second, and then return to the starting position. Do the movements on the opposite side.

Bird Dog Exercise

Bird Dog Exercise

Perform 1 set of 5 reps on each side in smooth controlled movement with a good stop at the end position. Intensity is light. The purpose of this exercise is to target the core area and muscles around the hips and shoulders because if those areas are strong they will help in strengthening your back and relieving back pain.

#2 – Breaststroke

Lie on your stomach. Activate your mid back and low back areas. Lift yourself up as you move the arms out to the side. As you bring your upper body up, bring your legs up contracting your glutes and hamstrings.

Breaststroke

Breaststroke

Perform 1 set of 5 reps in pretty quick movement with a good stop at the top position. Intensity can be light to moderate depending on how strong you are in the low back and mid back areas. This exercise strengthens your low back, mid back, glutes and hamstrings areas.

#3 – Rowing Movement

Stand nice and upright with weights on both hands. Bend in the knees and in the hips. Bring the upper body forward and tighten the abdominal area. You are going to pull your elbows back just passing the upper body a little bit and then bring your arms back to the front.

Rowing Movement

Rowing Movement

Perform 1 set of 5 reps in a smooth controlled movement with a good contraction at the end position. Intensity can be light to moderate. This exercise strengthens the core and mid back area.

#4 – Back Extensions with a Ball

Lie on the ball. Place feet against the wall and hands up on the side then arch up and down over the ball.

Back Extensions with a Ball

Back Extension using a Ball

Perform 1 set of 5 reps in quick movement with a good stop at the top position. You can progress into 10 reps. Intensity is light to moderate. This exercise targets the mid back, low back and glutes areas to strengthen out the back.

Give these four exercises a go. These are fast and easy back strengthening exercises that can be added to your workout routine.

If you want to end your back discomfort permanently, then check out the Fix My Back Pain program here:

Take care!

Rick Kaselj, MS

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5 Effective Hip Strengthening Exercises That You Can Do At Home

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Filed Under (Fitness, General, Hip Pain) by Rick Kaselj on 14-02-2017

Up here in the Great White North, we celebrated family day. We headed up to the local mountain area and did some skiing.

My youngest son, Kaleb is doing a great job learning how to snow board at 6 years old.

Today, I will share a few exercises that you can do at home to help you strengthen your hips.

Enjoy!

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In today’s video, I wanted to go through the 5 Effective Hip Strengthening Exercises that you can do at home.

5 EFFECTIVE Hip Strengthening Exercises at Home – No Equipment needed

CLICK HERE to watch the video.

I got Donnalee to demonstrate the exercises.

#1 – Single Leg Balance

Begin in a nice and upright standing position. Stand on one leg. The weight is even on one foot. The balancing leg is slightly bent. Keep the hips squared and hold that position for about 10 seconds.

Single Leg Balance

Single Leg Balance

Perform 1 set of 3 reps on each side holding it for 10 seconds at the end position with light intensity.

#2 – Single Leg Squat

Begin in a nice and upright standing position. Stand on one leg. The weight is even on one foot. Bend the knee to about 45 degrees and bring it forward over the second toe. Focus on the hips coming back, not staying perfectly upright. Keep the pelvis square and don’t let it drop to either side.

Single Leg Squatting

Single Leg Squat

Perform 1 set of 5 reps on each side in smooth controlled movement with a quick stop at the bottom position. The intensity is light. We are targeting the muscles around the hips and around the knees.

#3 – Single Leg Hip Hinge

Begin in a nice and upright standing position. Put your weight on one leg, the weight is even on one foot and the balance leg is slightly bent. Extend your free leg backward and keep the rest of the upper body (head, shoulders and hips) in good alignment. After a pause, slowly return to the starting position.

Single Leg Hip Hinging

Single Leg Hip Hinge

Perform 1 set of 5 reps on each side in smooth controlled movement with a quick stop at the top position. Keep the intensity light and make sure to contract the glutes on your way back to the starting position.

#4 – Side Plank

Lie on your side on the mat, resting on your forearm. Gently contract your abdominal area. Lift your hips off the floor and maintain a straight line from your front and from your side.

Side Plank

Side Plank

Perform 1 set of 5 reps on each side. Hold it for 5 seconds at the top position. Intensity is light to moderate targeting the core and outer hip area.

#5 – Single Leg Bridge

Lie on your back with hands on the side. Relax your upper body and tighten your abdominal area. Push through the heels. Bring the hips up and straighten your one leg out and hold that top position for a couple of seconds and bring the leg back and then the hips back down.

Single Leg Bridge

Single Leg Bridge

Perform 1 set of 3 reps on each side in smooth controlled movement with a good stop at the top position for about 3-5 seconds. You can progress to 5 reps afterwards. Intensity is light to moderate. We are targeting the core, glutes and hamstring areas.

Give these five exercises a go if you are looking for hip strengthening exercises that you can do at home.

If you want to overcome or prevent back and lower body injuries, then check out the Gluteus Medius Exercises program here:

Take care!

Rick Kaselj, MS

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5 Core Exercises With A Twist That Will Shock Your Abs

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Filed Under (Core Stability, Fitness, General) by Rick Kaselj on 11-02-2017

Hey, I hope you are doing well.

This past weekend, the family and I got the chance to head up to the local ski area again where the kids did snowboarding while I did skiing.

I believe that the Invincible Body Academy workouts that I have been doing have kept my body in good shape which made the transition of not being able to ski for 15 years into getting back to skiing pretty easy.

Today, I will share a few little ways to add some variety on your core workout.

Enjoy!

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Today, I wanted to show you a few exercises that will shock your abs.

ABS Exercises With A Twist That Will Shock Your Abs!

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Seated Bench Partner Anti-Rotation

You need a partner to do this exercise. Begin in a nice and upright sitting position. Your partner grabs your shoulder and will work on resisting your movement as you rotate your shoulders to one side.

Seated Bench Partner Anti-Rotation

Another way of doing this exercise is crossing the arms. Rotate your crossed arms to the side and your partner will work on resisting your movement.

Seated Bench Partner with Crossed Arms

Perform 1 set of 5 reps each way in isometric contraction for about 2 seconds and you can progress to 5 seconds. The intensity is light. The purpose of this exercise is to target the abs especially the twisting movement.

#2 – Seated Unstable Surface Anti-Rotation

For this exercise, you need a partner and an unstable surface to sit on.

Sit nice and tall on an unstable or constantly moving surface where you can feel your abs working to maintain stability. Cross your arms out front and rotate your shoulders to the side, your partner works on resisting your movement.

Seated Unstable Surface Anti-Rotation

Perform 1 set of 5 reps on each direction with 2 seconds push and you can progress to 5 seconds push. The intensity is light and easy on spine. The purpose of this exercise is to work on the twisting movement of the core.

#3 – Abs Exercise Using a Resistance Band

For this exercise, you can use a resistance band, a tubing, or a pulley that is hooked onto something stable or you can do this exercise with a partner.

Stand in a nice and upright position with the resistance band in your hands. Move into a lunge position. Pull the band from the side and push the band out front for a couple of seconds then pull it back towards your body.

Abs Exercise Using a Resistance Band

Perform 1 set of 5 reps (each side) of pushing and pulling the band away and towards your body in a smooth controlled movement with a good stop at each of the positions; your hands away and hands closed. The intensity can be light to moderate depending on how strong you are with your core. The purpose of the exercise is to target the core and work on the abs, but it is easy and light on the spine.

#4 – Standing Anti-Rotation

For this exercise, you use a resistance band.

Stand upright with wide stance. Knees are slightly bent. Pull the band from the side and put arms out front. Hold that position for a couple of seconds and relax.

Standing Anti-Rotation

Perform 1 set of 5 reps (each side) holding the end position for 3 – 10 seconds. The intensity can be light to moderate depending on how much resistance you have. The purpose of this exercise is to target the core and abs.

#5 – Anti-Rotation Band Squat

For this exercise, you use a resistance band or pulley.

Stand upright with wide stance. Pull the band from the side to get resistance from the band. Push the band with your arms out front and do the squatting movement.

Anti- Rotation Band Squat

Perform 1 set of 5 reps (each side) of the squatting movement holding the anti-rotation for a period of time. The intensity can be light to moderate depending on how much resistance you have. The purpose of this exercise is to target the core and abs muscles, but it is nice and easy on the back.

Give these five exercises a go. They are great core exercises that will shock your abs.

If you want to strengthen your core and back, flatten your belly and achieve your dream abs while keeping yourself injury free, then check out the Invincible Core program here:

Take care!

Rick Kaselj, MS

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4 Effective Strengthening Exercises For Your Back

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Filed Under (Back Pain, Fitness, General) by Rick Kaselj on 09-02-2017

Hey, I just put up another quick video on the Exercises For Injuries Facebook Fan Page. You can check out the quick workout here

Today, I will share a few back exercises that you can do help strengthen your back and prevent back injuries.

Enjoy!

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Today, I wanted to go through the four most effective back strengthening exercises.

4 of the Most Effective Back Strengthening Exercises

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Back Extension from the Ball

Lie down on your stomach on the resistant ball with your hands touching the side of your head. Put your feet against the wall. Slowly arch in your back and then go back down to the ball. Repeat the movement. This exercise targets the lower back extensors and the glutes.

Back Extension from the Ball

Perform 1 set of 5 reps in smooth controlled movement with a good stop of 1-2 seconds at the end position. The intensity is light. If you want to increase the intensity in doing the movement of the exercise, you can use some external resistant like dumbbells or plate.

This exercise works on the posterior chain; working on the low back and mid back muscles and working on the glutes and the hamstrings areas. Having a good and strong posterior chain helps overcome and prevent back pain.

#2 – Side Shrugs With Weights

Begin in a nice and upright standing position with dumbbells in hands. Shrug your shoulder on one side, back to the starting position, and then shrug to the other side and go back to the starting position. Use your abdominal muscles to bring you back up to the starting position. Repeat the motions in slow and controlled movement.

Side Shrug with Weights

If this exercise irritates or bothers your back, an alternative that you can do is a regular shoulder shrug. Start to shrug your shoulder up, roll it back and bring it back to the start position.

Regular Shoulder Shrug

Grabbing loads like dumbbells in hands will help strengthen the back and the core. When you shrug and roll the shoulders back, you are strengthening the mid back area. But once you start adding some loads, you strengthen more the low back and the core.

#3 – Plank Position

Move into a plank position. Keep it nice and straight with the head, shoulders, hips and legs. Tighten your abdominal area, glutes and hamstrings. Hold that position for a couple of seconds and then relax.

Plank Position

Perform 1 set of 5 reps. Hold the top position for 3 – 5 seconds and then you can progress to 20 seconds. The intensity can be light to moderate. The longer you hold the position the more challenging it would be. This exercise targets the core around the back area, the hamstrings and the glutes, which helps to strengthen the back.

#4 – Breaststroke Exercise

Lie down on the floor with arms overhead. Relax your upper body. Go through the breaststroke movement. Pull through your mid back and low back areas stroking your arms out front and to the side and then back to start. Repeat the motions in smooth and controlled movement.

Breast Stroke Exercise

Perform 1 set of 5 reps with a quick stop at the end position. You can progress to 10 reps. The intensity can be light to moderate. This exercise works on strengthening the low back and mid back areas.

Some people might feel discomfort doing this exercise. The regression or option that you can do is the bird dog exercise.

Regression Exercise: Bird Dog Exercise

This is the alternative that you can do if the breast stroke exercise bothers your back.
Start in a 4 point kneeling position. Tighten the abdominal area. Extend your right leg behind you while reaching your left arm forward. Go back to start position, relax and repeat the movement with the opposite side.

Bird Dog Exercise

Give these four exercises a go to help strengthen your back.

If you want to get rid of your back discomfort once and for all, then check out the Fix My Back Pain program here:

Take care!

Rick Kaselj, MS

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4 Effective Exercises to Stop Wrist Pain from Weightlifting

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Filed Under (Fitness, General, Wrist Pain) by Rick Kaselj on 07-02-2017

Hey, I have no photo to share today but I will show you a couple of exercises that you can do if you experience wrist pain from lifting.

Enjoy!

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Today, I wanted to show you four exercises to help fix wrist pain from weightlifting.

Fix Wrist Pain from Weightlifting

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Alphabet Warm Up

Stand in a nice and upright position. Put your arms straight out front about shoulder height. Loosen up the fist grip and go through with tracing the alphabets (A, B, C, D) in a good controlled movement and try to do the full range of motion that the wrists can do.

Alphabet Warm Up

Alphabet Warm Up

Perform 1 set of 1 rep for about 10 seconds. It is not necessary to go through the whole alphabets. Do the movement for 10 seconds in full ranges of motion with the wrists because end ranges are the most important. Oftentimes, those end ranges are stiff, which affect our ability to do weight training and could also lead to wrist pain so it is important to loosen them up.

#2 – Exterior Wrist Rotations

You can do this exercise in standing or in sitting position. Elbow is bent against the body. Bring one arm over and put the opposite hand underneath it and then rotate the wrist a little bit going through the outside direction with very small movement. Relax for a while and repeat the exercise.

Exterior Wrist Rotations

Exterior Wrist Rotations

Perform 1 set of 1 rep with a hold at the end position for 10 seconds. There shouldn’t be any pain when you reach the end position. You will probably feel just a light stretch. The purpose of this exercise is to work on the end ranges of movements. Oftentimes, the end range of motion gets ignored which causes tightness, stiffness and pain in the wrist.

#3 – Banded Wrist Extensions

Stand in a nice and upright position. Elbows are bent against the body. Using the resistance band, move your fist from neutral to extended and then back to neutral. Repeat the movements.

Banded Wrist Extensions

Banded Wrist Extensions

Perform 1 set of 5 reps on each side in smooth controlled movement with a good stop at the end position. The intensity is moderate. You should feel the movement working on the top of the forearm and in the muscles in the middle area of your hand.

#4 – Fingertips Push Up from the wall

Stand in a nice and upright position. Place palms on the wall and do push ups with fingertips.

Fingertips Push Up from the wall

If going through a wall is too easy for you, you can move down to the floor from the knees or from the toes and do the push ups with your fingertips.

Perform 1 set of 5 reps in smooth controlled movement with a good stop at the end position. The intensity is moderate; it shouldn’t feel like nothing and should not be very difficult as well. You should feel your muscles are working throughout your wrist.

Give these four exercises a go to help fix wrist pain from weightlifting.

If you want to say goodbye to years of chronic wrist pain and discomfort once and for all while regaining your wrist strength, then check out the Fix My Wrist Pain program here:

Fix_My_Wrist_Pain

Take care!

Rick Kaselj, MS

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2 Quad Stretches for Bad Knees

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Filed Under (Fitness, General) by Rick Kaselj on 05-02-2017

Hey, this is one of the quick videos I posted in the Exercises For Injuries fan page

dumbbell exercises

Today, I will share some exercises that you can do to stretch out your quads if you are suffering from knee pain.

Enjoy!

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I wanted to show you two effective exercises that you can do to stretch your quads and focus on the hips when experiencing knee pain. 

How to Stretch Your Quad if You Have Knee Pain

CLICK HERE to watch the YouTube video.                     

I got Jenna to demonstrate the stretches.                     

#1 – Standing Hip Flexor Stretch

Most people with knee pain usually can’t do the traditional knee stretches. The best way not irritate the knee pain and get the benefit of the exercise is to do a Standing Hip Flexor Stretch.

Take a big step forward with one foot and step back with the other foot. Keep your front foot flat and slightly bend the knee. Keep the abdominal area and glutes tight and bring your hips forward.

 Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Perform 1 set with 2 reps on each leg alternating back and forth with a good stop at the end position for 20 seconds and light intensity.

#2 – Bent-Knee Stretch

Lie on your side with hips stacked. Bend your knee to 90-degree angle. Use your glutes and hamstrings to bring the knee back. You’ll feel the stretch in the hip, thighs and quads. If you can’t bend the knee to 90 degrees, you can reduce the angle to a 30 or 45 degrees.

Knee at 90 and Bringing the Leg Back

Knee at 90 and Bringing the Leg Back

Perform 1 set with 2 reps with a good stop at the end position for 20 seconds and light intensity. I recommend doing it on alternate sides instead of doing 2 reps on same side.

Give these two Quad Stretches a go to help reduce or eliminate your knee pain.

If you are suffering from any kind of knee discomfort and want to permanently eliminate knee soreness, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

.

3 Easy and Effective Exercises to Fix Winged Scapula

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Filed Under (Fitness, General, Shoulder Pain) by Rick Kaselj on 01-02-2017

Hey, I got another photo for you from last weekend…

Snowboarding

This was taken when I was snowboarding with my son. 

One of the most common skiing and snowboarding injuries is shoulder injury. So today, I will share three exercises that you can do if you have shoulder weakness that affects your shoulder function.

Enjoy!

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Today, I wanted to answer a common question…

“What should I do if my shoulder blades winged when I perform push ups?”

Why Do My Shoulder Blades Stick Out

CLICK HERE to watch the video.

Here is the specific question from a customer named Ron…

“Today, I was at the gym working out and my workout partner noticed that my shoulder blades were winging when I was doing push ups. Is this a bad thing? What are some exercise that I can do to fix this?”

This means that when you are performing push ups, bringing upper body movement, the shoulder blades play a role. The muscles around the shoulder blade need to turn on and bring those shoulder blades up against your back and stay there. If they are winging, that means they show weakness, poor activation and endurance.

You need to work on these three things: activation, endurance, and strength of your shoulder blade muscle. If you don’t, you increase the risk of injury in the muscles of the shoulder joint. Here are the three exercises that you can do.

#1 – Set the Scapula

This is a basic exercise where you set the scapula and activate the muscles around the shoulder blades.

Stand nice and upright. Bring the shoulder blades back and down, hold it for a couple of seconds. Relax and then repeat the movement. You are looking at tightening the muscles in the shoulder blades and back area.

Set the Scapula

Set the Scapula

Perform 1 set of 5 reps with 3-5 seconds hold at the end position. In terms of intensity, you want to feel that the muscles are being activated and worked out and you might feel a little bit of tiredness in the muscles.

#2 – Ball on the Wall

For this exercise, we can use a medicine ball, basketball, or soccer ball.

Hold the ball with one hand and press it on the wall. Lean onto it a little bit to wake up the muscles around the shoulder blade.

You don’t necessarily need a medicine ball, you can use something to push that will put a little weight and help activate the muscles in the inside and lower part of the shoulder blade. Do not excessively protract and round the shoulder forward, stay in a nice and good posture when leaning onto the ball.

You can progress and do the movement from the side. Bring one arm to the side and lean on the ball without changing the position of the other shoulder. This targets the muscles in the shoulder blade area.

Ball on the Wall

Ball on the Wall

Perform 1 set of 5 reps with 3-5 seconds hold at the end position. In terms of the intensity, we want to make the muscles work in the shoulder blade area. Remember not to change the position of the shoulder when leaning on the ball.

#3 – Wall Push Ups

Put both hands flat on the wall just a shoulder height and do the push up movement. Your body must be in an angle that works for you.

Wall Pushups

Wall Pushups

With that pushing through the hands and doing the push up movement, we’re working on those shoulder blade muscles. If the elbow is flaring out too far, it puts more stress on the rotator cuff. So if you feel pinching pain in the shoulder when you do the push ups, take a look at your elbow if they are too high. Put them down aligning at 45 degrees with your body or you can bring them closer to your body.

Perform 1 set of 5 reps with 1-2 seconds holds in smooth controlled movement with a good stop at the top position. In terms of intensity, we want those muscles around the shoulder blade to work.

Give these three exercises a go if you notice that your shoulder blade is winging when you do push ups. They will definitely help you out.

If you want to learn how to permanently end your shoulder discomfort , then check out the Fix My Shoulder Pain program here:

Fix My Shoulder Pain by Rick Kaselj

Take care!

Rick Kaselj, MS

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