In this video, I’ll go through a great corrective exercise that you can quickly do to start off the day. It is called the Reverse Overhead Lunge. Corrective exercises are exercises that address movement compensations you may have, and work to fix them. By fixing these imbalances, corrective exercises improve the quality of your movement during your workouts and in everyday life. This means less stiffness, less pain and a lower chance of injury.
Why is Reverse Overhead Lunge such a great exercise?
The Reverse Overhead Lunge addresses balance concerns, poor posture and stability. The reverse lunge works on the lower body. Moving from kneeling to a standing position works on the core. Bringing the arms overhead works on the core, loosens up the thoracic spine, and works on all the shoulder blade muscles. It is an excellent exercise to open up the body and have all those stabilizing muscles and core muscles turned on. This exercise also helps to open up the front of the body, which can become stiff and tight from too much sitting. The lunge will stretch your hip flexors (the front of your hip), and bringing the arms overhead will help stretch the chest and shoulders.
CLICK HERE to watch the YouTube video.
I had Donnalee demonstrate two different ways to do the exercise.
Reverse Overhead Lunge (Level 1)
Start off by breaking the exercise up into two different movements, the reverse lunge and the arms overhead. Start off with the reverse lunge. Take a step back with one foot and lower your back knee to the ground. You want both knees to be bent at about 90 degrees, with your front knee behind your front toes. If your back knee is sensitive on the ground, you can place a pillow or blanket underneath it for comfort. The reverse lunge is less stressful on the knee than a forward lunge. Now bring in the arms overhead. Lift your arms overhead, aiming to get your hands above your shoulders. Depending on your shoulder mobility, you may not be able to get your arms all the way overhead. If that is the case, just lift them up as far as is comfortable. You might also want to try bending your elbows. Hold this reverse lunge position with your arms overhead. Return to the start by stepping your back leg forward and lowering your arms.
Reverse Overhead Lunge (Level 2)
Once you have these two movements down and are able to balance and move smoothly, progress to doing it all in one movement. Step back for the reverse lunge, and as you step back, move into the reach position. Hold for a couple of seconds, return back up, and then move to the other side.
Go through 5 repetitions on each side for a total of 10 repetitions.
Tomorrow morning when you wake up, go through 10 repetitions of this Reverse Lunge Overhead exercise and see how your body feels. This corrective exercise should help to open up the front of your body, and wake up the stabilizing muscles you need to keep your joints and muscles healthy.
Rick Kaselj, MS
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