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Wednesday
Jul292015

Your Core: Training the obliques while stabilizing the spine. 

This is one of my all time favorite core exercises. It's called an Oblique Resisted Press. It looks simple, but it's harder to execute than it looks. And in order to be effective it must be done with precision and care.

 

Here's the run down:

 

1)Stand with your feet parallel and hip width apart. Knees should be slightly bent.

2)Check-in with your posture – ears should be over your shoulders, shoulders in line with your hips. Neutral spine – this means the natural curvature of your spine should be maintained.

3)Grasp the handle of the pulley (it should be set up between waist and chest height – lower sternum area), bring it to the centre of your body with the resistance coming from the side.



4)With both hands on the handle press the handle away from your body, make sure you keep it centered the entire time. Resist the urge to let it pull you sideways (this gets harder the further away from your body you go).

 

5) Return the handle right close to your body and repeat.

6) Perform 10-12 repetitions and then turn around and do the same on the other side.

 

This exercise is particularly great at strengthening the obliques for people with low back pain, you can load and strengthen the obliques without rotation through the spine (which can sometimes provoke or irritate your back pain symptoms). And as a bonus, because neutral spine is maintained throughout the duration of the exercise it is also a great stability exercise for the core and low back.  

In case you made it this far and you are still wondering... What are obliques? Where are they? 

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