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| Image from: http://www.macrobusiness.com.au/2012/06/mixed-signals-for-financial-stability/ |
1.-Shoulder external rotation: (3 x12 reps with scapulas drawn together- not too high 1-4kg, slow and control)
2.- Single or double leg bridges (extend hips to ceiling 3x12 each side)
3.- Band external rotation: (3x12-20 reps keep elbow fixed, do not race these, no pain should be felt)
4.- Side Bridges: (hold until fatigue repeat 3x each side, aim 1 min, progress with hand over head.
5.- Bird dogs: hold 1 minute each side, eye closed to progress or compass variations.
6.-Fire Hydrants: (build to 3 x12 reps each side, bring foot to be in line with hip, go slow for maximun benefit)
Next time I will be posting stretches for swimmers also from Brad Beer's seminar.
See you on the next post.
Oscar Mendez
Remember to Swim, Bike, Run with Energia Sports
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