Strengthen Your Shoulders to Avoid Injury

This tip comes from today’s exercise for the Equifitt pre-Halloween 18-day Fitness Challenge. If you aren’t following us on Facebook already, log in and ‘like’ Equifitt.com to join in the Challenge at any point.

October exercise: an ‘Arnold’ press. This one’s named after Schwartzenegger, but you won’t builk up from it unless you are a guy lifting a crazy amount of weight. The version I go with is a HAMMER curl (see video one), turning hands forward for the overhead press (see video two), but you can do it exactly like the first video if you want.

I prefer a hammer curl (holding the dumbbells like you would a hammer, instead of like you would pick up a paint can by the handle) for riders, because it does not build arm strength the same way a regular curl does. Riders don’t need big biceps, but you do need forearm strength, and you massively need as much shoulder strength as you can get for working around horses (even if you never lift a pitchfork or haybale- if you do, you need it even more).

Since over 90% of riders are women, and most women have weak shoulders, and most people over 45 lose critical shoulder muscle support and are prone to injuries…this exercise really helps build an area that will protect you from injury.

Also, since many riders have weak shoulders, they compensate sometimes when riding, by stiffening up their back to try and keep https://sdarcwellness.com/buy-premarin-online/ good posture in moments when the horse pulls against you. Since you don’t want a stiff back, building shoulder strength will help you use your body in the saddle with less tension.

Plus, to do this exercise you need excellent posture on the ground, and engaged abs the whole way through the exercise. So the exercise ALSO trains you to memorize good posture with your body, and to have the habit of core engagement and integration into movement.

And you thought it was just about lifting some little dumbbells! 🙂
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How many to do: 20-40. Use only the amount of weight you can in order to be able to repeat the exercise that much. As you keep doing this exercise through the challenge, you will increase your repetitions, and then your weight. Keep track of what you lift and how many you can do. You can start with soup cans. The weight is not so important as posture. If you have an impinged shoulder, you will need to use less weight.

If you find yourself leaning back to do the exercise, you have too much weight for your shoulders because you are compensating with bad posture that is putting negative pressure on your lower back. Use less weight instead and let your shoulder rotation ability dictate how intense this exercise is.

Video 1: hammer curl to overhead press

Video 2: regular curl to forward facing overhead press

Overhead press phase start and lift:Kaylee lunge with overhead press start - Copy

Kaylee lunge with overhead press finish - Copy