September 24, 2017

Build Upper Body Strength

Get Fit Quick Tip:

Build Upper Body Strength with the Standing Shoulder Press

The Standing Shoulder Press strengthens your lifting muscles of your upper body, as well as your core. So if you’re having to lift and carry heavy items during the day, this exercise is for you. Choose a weight that allows a controlled 8-12 reps.

Begin standing in neutral posture with your knees slightly bent. Bend your elbows so the weights are in front of your shoulders, with your palms facing in. Pull your shoulders down and back. This is your starting position. Keeping your forearms vertical, push the weights straight up overhead so the weights are level with the top of your head, keeping your torso stable. Pause for a second to break momentum, and then slowly lower the weights to your starting position. As you build strength, lift the weights all the way overhead stopping just short of straight arm.

 

*Consult your physician before beginning exercise. This exercise is for those without injury concerns.

Add Function to your Fitness

Get Fit Quick Tip:

Get Functional!

If you’re having trouble lifting or carrying, try adding a Squat with a Bicep Curl to your workout routine:

Stand with your feet hip width apart. Hold a weight on either side of your body. Bending from your knees and hips, lower your body down about 12 inches, keeping your elbows straight. Upon standing up, bend both arms into a bicep curl. Repeat the squat and extend your elbows again.

If you’re having trouble bending or reaching, add a One Leg-Hold and Reach to your exercise outline:

Stand on your right leg only. Stabilize your torso and reach your arms forward, without losing your balance. Hold for 2-3 seconds, then return to your standing upright position. Do 10 reps. Then, switch and stand on your left leg only, reach forward and hold.

 

*Consult your physician before performing exercise.

 

Pushups…To Go!

Get Fit Quick Tip:

¬†Pushups…To Go!

Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:

Lift and hold one foot up off the floor.

Slow your pace to allow a 4 second count when lowering and pushing.

Add in a 10 second plank hold in between each rep.

Lift and hold one leg out to the side of your body.

Hold the pushup for 5 seconds when your arms are bent.

Extend your elbows only half way up when pushing.

 

*Consult your physician before beginning exercise.