ferestorage.blogg.se - Physiotools hand exercises

Two boxes of 10-15cm height are placed on either side of the athlete.The athlete pushes out with enough force so that the hands leave the surface of the wall or floor.The athlete assumes the push-up position, starting with the elbows bent.This can be performed as a wall push-up or on the floor.This exercise strengthens many muscles, including primary muscles, which are the deltoids, triceps, and the pectoralis major. This Plyometric Push-Up exercise is great for improving upper body strength and explosive power. They then slowly return to the starting position and repeat.

The athlete rotates the arm so that the fist points upwards.The resistance band is anchored in front and the other end is held in the hand, with the arm raised and elbow bent as shown.As strength develops the supporting hand can be removed.Įxternal Rotation exercises helps to strengthen the rotator cuff muscles.They then slowly return to the starting position.The athlete rotates the arm so that the forearm moves forwards, to a horizontal position.Internal Rotation exercise uses a resistance band to strengthen the rotator cuff muscles and scapular muscles. Slowly return back to the starting position.Push your hands above your head, straightening the elbows.Bend the elbows and position the hands just above shoulder height.Stand with the centre of the band under your feet and one end in each hand.This exercise works the deltoid muscles and triceps brachii. The Shoulder Press is a very commonly used exercise which can be performed with dumbbells, a barbell, band (as shown here), or a resistance machine. With the band anchored behind the athletes head, the arms are pulled up and over the head.

This exercise targets the pectoral muscles and latissimus dorsi. The Pullover exercise uses a resistance band to work the chest muscles (pecs) and lats.

Slowly return back to the starting position and repeat.

Raise your arm out to the side to just above shoulder height.

Start with your hand by your side and the band under slight tension.

Hold one end of the band in one hand, and attach the other end to something sturdy on the other side of your body.

This exercise also targets the supraspinatus. The Lateral Raise exercise strengthens the deltoid muscle, the large one which covers the top of the shoulder joint.

Keep a small bend in the elbows as you bring your arms forward so that your hands meet in front of your chest.

Hold an end in each hand and start with your arms out to the side, just below shoulder height.

Attach the centre of the band to a stationary object behind you at chest height.

It is a great alternative to the resistance machine found in gyms, sometimes also known as a Pec Dec.

Slowly return to the starting position.įly resistance band exercise strengthens the chest muscles.

Keeping the elbow by your side, move your hand towards your stomach as far as is comfortable.

Hold the other end of the band in one hand, with the elbow bent and upper arm by your side.

Start with the band attached to a fixed point to your side.

The Medial Rotation exercise targets the muscles subscapularis, teres major, and latissimus dorsi.