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..
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, visitwww.BrianSchiff.com. |
