My name is David Greig and I'm a track and field coach with Para sport Spokane
in Spokane Washington. I'm a coach educator with World Para Athletics and
the Agitos foundation. Today I'm going to bring to you a number of exercises that
you can perform with items found easily around the home.
As humans we carry a lot of tension and stress through our shoulders. I'm going
to focus on this area today as good shoulder health means better posture and
easier ability to breathe.
To start the warm-up is always essential. We're going
to do a dynamic warm-up today which just involves doing arm circles.
Or you start big and get smaller and you can do 10 to 20 reps forwards and backwards.
Next you just swing our arms back and forth across the body increasing the range as we go.
Next you cross the arms above and below each other just focusing on staying tall
and activating your core as you do that if you have the ability to do so.
Our first exercise today are tricep kickbacks you can use a can of soup
something heavier or jug of water and you'll basically begin a bent-over
position supported just kick back and bring it forward you can do a 1/2 chemin
on top and bring it back for one to count one to count for a set of eight 10
or 12 if that's too heavy for you grab something lighter 1 - 2 - 3 - 4 someone
who doesn't have access to their abdominals they can get onto the floor
you can do this activity on a pillow or if you need more structure grab a cooler
or a box or something sturdy lay your chest on it and kick back from here
should be able to creatively modify every one of these exercises to suit
your functional capabilities our next exercise is the front greatest you can
grab an item the goal of this is to keep a good strong core good strong back keep
your arms straight and lift two three
four you can do a two count on top and again you can use sets of eight ten or
twelve if you want something heavier use something heavier hold it out front as
long to really engage your core keep a strong back you can also put some books
in a bag and do the other that way you can use a grocery bag as well
or alignment for wheelchair users depending on if you are able to access
your gums and your core you will do it the seated position you'll start the arm
above your knees and you'll lift them there for those who have minimal access
their abdominals just having your hands here here the key part of this is good
posture straight hours and engaging your scapula's to push them down and into
your back pockets again you can do 810 or sets of twelve of this as the front
race the last exercise is the overhead press
for this exercise you'll keep strong core strong back and just press overhead
with a two count on top one two one two now to add more resistance you can use
some canned food or weights you can do sets in eight ten or twelve of these you
can also do use a jug of liquid press it up and do single arm if you're doing
single arm make sure you're not leaning while you're doing this keep a good
neutral spinal posture push up one two now one two and down for
wheelchair users we do not recommend if you do not have access to the dominoes
that you are lifting away overhead so if you're able to just get
your arms into that position and not add an extra weight that is your best
practice unless you've done so with trained professional in the past now
when we kept the exercises that we did today we did tricep kickbacks front
raise overhead press remember you can challenge yourself by adding weight or
resistance to make the exercises a little tougher for you you can do them
in sets of eight ten or twelve reps don't forget to be creative try
different variations or modifications so you're able to do the exercise and have
fun good luck and get stronger.