Exercise of the week (W33) Alternating rowing motion (Ex 60)

Objectives

• Stabilise the spinal column
• Strengthen the trunk 
• Shoulder blade fixation

Posture/foot position

• Position resistance band in front approx. at height of navel
• Basic position 0.5-2
• Bend upper part of the body slightly to the front 
• Trunk and buttock muscles are tightened 
• Pull resistance band with parallel hands, hand palms to the inside

Movement execution

• Alternately move arms to the back
• Carry out small pendulum movements on the side while passing the body

Frequency, position and duration

Where does it vibrate?

• Thighs
• Back 
• Shoulder 
• Neck

Common errors

• Raising of shoulders
• Arm movements too big

Tips

This exercise is suitable for those with injuries or illness affecting the shoulder girdle and the spinal column.

Variations

• Increase band resistance
• Vary position/knee bending 
• Vary angle of resistance band 
• Perform only on one side