Category: Arm Exercises

Entegra Health | Remedial Massage Melbourne

Push-Ups

push-ups

At Entegra Health, common upper thoracic (back) tension occurs due to many factors. Lifestyle (activity levels and sleeping patterns), occupational (sit/stand desk set-up) and posture (compensation patterns our bodies create over time) all contribute to our condition. Ideal management involves adequate exercise, stretching and strengthening of major muscles groups to adequately support our skeletal structure and prevent injury.

Strengthening for Stabilisation and Support:

push-upsStrengthening the muscles of the upper back, chest, arm and shoulder muscles reduces potential for soft tissue injuries, supports stabilisation of the neck, scapula/shoulder and improves overall posture. Many examples of effective strengthening exercises include those that require very little equipment, such as those using your own body weight.

Push-Ups Instructions:

  1. Begin on all fours (hands and knees) on the floor, positioning your hands a little wider than your shoulders.
  1. Push your knees up so that you’re resting on your hands and toes. Keep your abdominals engaged (tensed), making sure your body is in a straight line from the head to the heels.
  1. Bend the elbows and lower your body onto the floor, until your elbows are at roughly 90 degrees.
  1. Push back up to start and repeat for one to three sets of 10 to 16 reps.

Modification Option:

If a full push-up is too difficult or uncomfortable, drop to your knees to reduce both the impact on joints and body weight until your strength and capability increases.

Note: If you experience pain or discomfort at any point, stop immediately, and see a GP.

Enquiries

For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.

Entegra Health
Massage Melbourne
Push-Ups

Bicep and Tricep Strength

tricep and bicep exercise

At Entegra Health Parkville, common Remedial Massage and Myotherapy complaints involving shoulder conditions include: occupational postural tension and pain (e.g. desk based neck and shoulder tension), frozen shoulder, tendonitis and bursitis. Many people also begin new exercise regimes suddenly, which can increase weight loadings too quickly and cause unnecessary strain and injuries to surrounding shoulder muscles.

Strengthening for Stabilisation and Support | Bicep and Tricep Exercise

tricep and bicep exerciseStrengthening the Bicep and Tricep muscles reduces potential for soft tissue injuries, supports stabilisation of the scapula/shoulder and overall posture. Examples of useful strengthening exercises include resistance band/cables such as theraband exercises.

Kneeling Resistance Band Bicep Curl | Bicep and Tricep Exercise

  1. Kneel on the floor, facing a resistance band attached on one end to a secure point (such as a table or couch leg), with your knees wide for balance.
  1. Hold the other end in your right hand, while resting your left arm by your thigh.
  1. You may need to lean forward slightly to achieve this starting position. Keep your core engaged and your back straight.
  1. Start with your elbow at a 90-degree angle, with the resistance band taut. If the band is not taut enough, take a step back to increase the tension loading.
  1. Complete a bicep curl by pulling your right hand toward your right shoulder. Keep your shoulder relaxed and focus on engaging your bicep to pull your hand toward you.
  1. Slowly return your hand back down to the starting position.
  1. Complete 10-12 reps, and repeat on the other side.

Floor Based Resistance Band Tricep Kickback

  1. Begin facing a theraband/cable on your knees, with one end of the band attached to a secure point. Hold the other end of the band taut in one hand.
  1. Drop onto all fours, with one hand balancing your body on the floor. Bring the hand holding the cable straight out behind you. Keep your core engaged and your back straight.
  1. Bend your elbow holding the cable to 90 degrees, thumb pointing forwards and keeping your arm close to your side.
  1. Complete a triceps kickback by extending your arm from the elbow only, and focus on keeping the rest of your arm still while you bring your arm and cable out behind you.
  1. Re-bend your elbow to return to the starting position.
  1. If the exercise is too easy, take a step backwards to increase the resistance.
  1. Complete 10-12 reps, and repeat on the other side.

Note: If you experience pain or discomfort at any point, stop immediately, and see a GP.

Enquiries

For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.

Entegra Health
Bicep and Tricep Exercise
Remedial Massage Melbourne