Dorsal-lumbar exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cross-raising of arm and leg Snake with support Snake without support Bilateral adduction of the arm Hyperextension with support Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Bilateral adduction of the arm

Begin in a a sitting position, with arms stretched straight up over your head, holding the horizontal bar of the weight machine with one hand on each end of the bar. Keep your hands as separate as possible on the bar, bearing in mind the height of the bar.

From his position, pull down on the bar until it touches the lower part of the back of your neck. Hold this position for a fraction of a second and then allow the bar to be lifted up in a controlled way to the starting point. Repeat the movement until completion of the series. Always keep your back and neck straight.

In some people, lowering the bar behind the head causes the shoulder muscles to overload. Consequently, if you should notice that your shoulder hurts when doing this exercise or after having done it, modifity the exercise by lowering the bar in front of your head until it is under your chin.