Upper Body Movement Preparation
There are a bunch of great exercise drills one can perform as part of their movement preparation phase/warm up before undertaking their upper body strength training session. In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrate two commonly performed exercises that focus on getting the shoulder complex ready.
Chest Supported Dumbbell T’s
The aim of this exercise is to have the client focus on scap retraction and then perform a horizontal extension through their upper limb. This exercise can also be modified by having an individual perform it with bodyweight against gravity or also using a swiss ball or lying prone on the floor.
Chest Supported Dumbbell Y’s
The aim of this exercise is to focus on scap retraction and then performing an upper limb movement in the scapular plane (30 degree flexion). This exercise can also be performed using just body weight against gravity or using a swiss ball or lying prone on the floor.
2-3 sets of 10-15 repetitions will typically be performed for each exercise to help get the shoulders warmed up and primed for training. Typically these two exercises are usually performed with a range of other drills that may involve horizontal or vertical pressing and pulling.
It is important to make sure that one prepares their body appropriately for training as part of their prehab and injury prevention strategy.
This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.
Principle Four Osteopathy
Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.
The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.
The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.
To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.