Do you remember the Half-Kneel Chop, the exercise from last week? http://ascentpt.blog/2013/10/09/exercise-of-the-week-half-kneel-chop/ After reading yesterday’s post about exercise progression from lying down to standing, you may want to modify this exercise if you are struggling with it.
The first level would be to perform the chop in a lying down position. Fasten the band a foot above the floor in a door, and lay on your back with your feet pointed away from the door. Grasp the band over your shoulder with some tension through the band, and pull down and across your body, without lifting your head or shoulders. You can bend your knees if you feel strain in your back. You should feel this in your stomach, chest, and upper arm muscles. Most importantly, you feel your stomach and chest muscles engage in a diagonal pattern.
One level above this is to perform the same movement in quadruped (on hands and knees). Maintain a steady position (like in bird-dog) and lift one arm and the opposite leg and slowly bring them to touch under your torso. Repeat on the opposite side.
The third level is in tall kneeling. On both knees with hips in neutral and shoulders back, grasp band and pull down and across just as in half kneel-chop. The same muscles are engaged, but you have a more stable base to focus on proper recruitment.
When this becomes easy for at least 2 sets of 12-15 repetitions, you are ready to progress to the half kneel- chop. Periodically reassess your ability to roll so that you can see the progress you are making and ensure that your core muscles are still firing in sequence.
If you have questions, please call us at our Avon clinic 949-9966 or at our Eagle clinic at 328-5230.