Training the core properly

eagle SG

yup
there are many things I have yet to learn

JoBonez SG

so if we have scapular instabilty, can it be corrected through using horizontal push/pull exercises? or is there another method?

Simon Dean SG

There is an exercise for it called the cobra

OPT correct me if i am wrong.

galapogos SG

Yup the cobra is one of the more basic corrective exercises you can and should do to correct scapula instability. From there you can progress on to higher level stuff like BTN band pullaparts, face pulls, YLTWs, the Herman press(this is a newly christened exercise Smile ) etc. But first do cobras.

Simon Dean SG

I suggest you go OPT and learn how to do it, you would need to buy a correction band for this.

galapogos SG

Well, there are alternatives. You can use a regular resistance tube but you'd have to stand a bit closer since they're shorter than correction bands.

Or you could do prone cobras, though these usually involve some back hyper extension like the McKenzie press...actually might not be that bad an idea for flat backers as a 2-in-1 exercise maybe? Smile

davidche SG

Is cobra about lying down, facing on the mat and then bending back up?

galapogos SG

That’s the prone cobra, but the focus is not on bending your back, it’s about bringing your hands backwards. The bending of the back is just a side effect of doing it prone.

davidche SG

oh i see. thx

davidche SG

Dumbell rows also help to build strengh in the scapular. Correct me if im wrong.

galapogos SG

Only if you do them correctly.

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