Brian_6

Adding exercises that challenge stability in multiple planes of movement is a great way to activate more muscles and force secondary muscles to assist the prime movers. In this column, I will discuss how to do just that using Core Flytes. Specifically, this exercise is designed to target the shoulder and torso..
 
Execution:
Begin in a quadruped position with the hands on the Core Flytes and beneath the shoulders. Next, slowly slide the right hand away from the boy in a 45 degree angle while simultaneously moving into a push-up position on the left side. Extend the right hand as far as you can while maintaining control of each Core Flyte and not collapsing to the ground. 

Once you reach the edge of your available range of motion, pull the right hand back toward the start position while pushing up with the left arm. Repeat this sequence 10 times and then switch sides. Perform 2-3 sets, and increase reps as indicated. Be cautious with form and do not allow the spine to hyperextend or excessively rotate during the movement as this creates undue stress on the back. In the presence of any active shoulder pain or instability, use caution with this motion and move very deliberately initially and in small increments to ensure proper form and control.

Progression:
1. Increase the range of motion
2. Add a longer pause at end range or slow the cadence 
3. Alternate arms between repetitions
4. Perform the exercise in a traditional push-up position


Regression:
1. Reduce the range of motion
2. Perform this movement straight ahead (sagittal plane) 
3. Remove the Core Flyte beneath the stationary arm placing it on the floor. 

Application:
This exercise offers an innovative way to utilize the three omnidirectional ball bearings of the Core Flyte to allow for freedom of movement in any direction on any surface, including non-slip rubber. It will improve upper body, shoulder and core strength and stability, as well as force the user to control both the moving and stationary arm. Changing the lever arm (knees or toes) and the direction of movement allows for easy tweaking and modification for clients of different ages and abilities. This exercise is ideal for anyone with an upper body strength asymmetry and those performing overhead sports/activities.


Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor for EXOS API at Raleigh Orthopaedic. Brian conducts live continuing education webinars and presents nationally at professional conferences and seminars on injury prevention, rehab and sport-specific training. For more information on his products and services, visit
www.BrianSchiff.com.

Topic: Functionally Fit

Magazine Archives:
  • Functionally Fit: Tall kneeling kettlebell chest press
  • Functionally Fit: Straight arm pull
  • Functionally Fit: Single leg stick
  • Functionally Fit: Bowler squat
  • Functionally Fit: Single leg ball squats
 

Follow  

How much of your time would you estimate you spend growing your business?