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Dowell Rod

A lot of us suffer from shoulder and back pain and don’t know how we can combat it at home in the comfort of our homes.

Today Christie and Sarah are going to run through some stretches that will help loosen and gain range of motion through your shoulders, t-spine and back! All you will need is a dowel rod or a broom stick, a seat/bench, and ball.

The first stretch is for the T-Spine:

Hold the dowel rod in both hands, at shoulder height, with feet placed a little wider than shoulder width. Lean forward at the hip and drop your chest and head toward the floor. Gently push the dowel forward, whilst pushing your butt back, pulling your chest to the floor. Hold the position for 15-30 seconds. Gently move around in the bottom position and try and lengthen your spine, to create space between the vertebrae.

The second stretch is a seated dowel rod rotation (focuses on shoulder and back):

Sit on on a flat surface with medicine ball between your knees (to stabilise the lower half, and keep the hips as neutral as possible). Place the dowel rod in your elbow creases (behind your body), bring your hands in to your stomach placing them flat on your stomach towards your belly button. Retract your shoulders, inhale and breath out as you are running though the movement. You want to pull your shoulder down and across as you go through the movement. For this stretch you want to aim to complete 5 rotations per side, and 3 sets.

The final stretch works again with shoulder rotation, with a focus on internal shoulder range of motion:

Place the dowel rod behind your body with arms straight. Retract your shoulders, and slowly pull dowel rod up and back and then straighten arms back down to the start position. You want to repeat around 10 reps of this movement over 3 sets.

Hopefully this video has shown you what something as simple like a broomstick can do towards helping your mobility and flexibilty. Our next dowell rod video will focus on your lower body, look out for that one!

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Dowell Rod

A lot of us suffer from shoulder and back pain and don’t know how we can combat it at home in the comfort of our homes.

Today Christie and Sarah are going to run through some stretches that will help loosen and gain range of motion through your shoulders, t-spine and back! All you will need is a dowel rod or a broom stick, a seat/bench, and ball.

The first stretch is for the T-Spine:

Hold the dowel rod in both hands, at shoulder height, with feet placed a little wider than shoulder width. Lean forward at the hip and drop your chest and head toward the floor. Gently push the dowel forward, whilst pushing your butt back, pulling your chest to the floor. Hold the position for 15-30 seconds. Gently move around in the bottom position and try and lengthen your spine, to create space between the vertebrae.

The second stretch is a seated dowel rod rotation (focuses on shoulder and back):

Sit on on a flat surface with medicine ball between your knees (to stabilise the lower half, and keep the hips as neutral as possible). Place the dowel rod in your elbow creases (behind your body), bring your hands in to your stomach placing them flat on your stomach towards your belly button. Retract your shoulders, inhale and breath out as you are running though the movement. You want to pull your shoulder down and across as you go through the movement. For this stretch you want to aim to complete 5 rotations per side, and 3 sets.

The final stretch works again with shoulder rotation, with a focus on internal shoulder range of motion:

Place the dowel rod behind your body with arms straight. Retract your shoulders, and slowly pull dowel rod up and back and then straighten arms back down to the start position. You want to repeat around 10 reps of this movement over 3 sets.

Hopefully this video has shown you what something as simple like a broomstick can do towards helping your mobility and flexibilty. Our next dowell rod video will focus on your lower body, look out for that one!

0 Comments

Leave a reply