Monthly Archives: March 2013

Chair Dips – Get strong upper arms when sitting on a chair

illustration of woman doing dips on a chair

Mel is doing chair dips to get strong upper arms.

Dips are one of the most common and effective workouts there are to tone your upper arms. They target the back of the arms, the triceps.

There are several ways to do dips and chair dips qualifies as a low impact version which suits everybody.

The absolute best thing with this workout is that you can do it almost everywhere. Try it in the kitchen, in the couch, at work, in the hotel room. Your imagination is the only limit.

HOW
Sit on the edge of a chair with your feet positioned together. Place your hands in the edge of the edge with your knuckles facing out. When you do the dips, don’t flex your arms to more than 90 degrees. Keep your abs and butt tensed during the exercise. Slowly lower yourself and then push back up again. Breathe in as you go down and out when you push away. Repeat for the desired number of repetitions.

Think of the movement and don’t shrug your shoulders when going down.

You can chose if you want to have your legs bent or straight, both versions works. For a more effective version place your feet on something elevated, like another chair.

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dorsiflexion exercise

Dorsiflexion – Shin exercise while waiting

dorsiflexion exercise

The muscles on the front of your lower legs are weaker than your calves, because they are engaged constantly when moving about during the day. Exercising the shin muscles is good for avoiding muscle imbalance and can help avoid ankle injuries.

Shin splints. It even sounds evil. If you are a runner there a good chance you at some point in your running career have experienced shin splints and then you also know how difficult they are to get rid of. This is a great simple shin exercise you can do almost everywhere to help cure shin splint or to simply prevent ankle injuries.

HOW:
Lean with your back against a wall on your heels about a foot from the wall. Hinge your feet up towards your shins as much as you can and then keep them lifted for a couple of seconds before lowering them, without touch the ground your toes. Repeat the desired amount of times.

Variation:
You can also do this exercise when laying in bed.
Another good shin exercise is to walk on your heels.

*Dorsiflexion is the anatomic term for flexing your feet up toward your lower legs.

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illustration how to stretch the rotator cuff

Stretch the rotator cuff (back of the shoulder)

illustration how to stretch the rotator cuff

Exercise to stretch the back of your shoulder, your rotator cuffs.

On the back of your shoulder is a little muscles called Supraspinatus. Supraspinatus is very important for all mobility of your arms but is quick tricky to stretch. Some of the reasons why Supraspinatus, or the rotator cuff, might get injured are badminton, swimming, working in front of a computer,or as in my case; climbing.

This is a sitting version of the shoulder stretch but it works just as well when standing up.

This can be a difficult stretch so you need to take some time to feel into it.

HOW:
Keep your left arm in front of you with forearm pointing straight up, palm facing you. Take your right arm and from underneath the left arm, grab the thumb of your left hand. To engage the stretch you gently pull your left arm out. Work against the pull by gently resisting with your left arm as if your were arm wrestling. You will feel tension on the back of your shoulder. Keep your right elbow positioned in front of your solar plexus to give support and help guide the movement. Hold the position for the desired amount of time and then switch to the other side.

A tip is to slightly extend the elbow of the side you are stretching. This will make the stretch even more effective.

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