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05. Standing Left Weight Shift Alternating Tricep Push-downs

This PRI based technique helps to relax your head, neck and shoulder muscles by facilitating your triceps and low traps.

Equipment Needed:

  • ~6 foot long piece of tubing or theraband. Usually green resistance is sufficient but the tension can be less or more depending on your strength. This technique is more about the activation patterns vs "strengthening." Tie a knot in the center of the tubing/band, place it in the hinge of a door and shut the door to anchor it.

Instructions:

  1. Stand facing the door your tubing or band is anchored to holding onto the tubing/band so that when your elbows are at 90 degrees you feel some tension in the tubing/band.
  2. Tuck your tailbone underneath so that your knees are unlocked (not bent) and you have less arch in your low back. Sense weight through your heels.
  3. Shift your weight to your left side so that your left hip is directly over your left heel. Do not overshoot so that your hip is beyond your foot. Sense the increased weight through your left leg.
  4. Bring your shoulder blades together and downward towards the ground so you sense the muscles (low traps) between your shoulder blades and spine engage.
  5. Fully straighten one arm while the other is angled at 90 degrees.
  6. Slowly and simultaneously straighten the bent arm and bend the straight arm so that your arms reverse positions.
  7. Complete 10 repetitions on each side. You may then weight shift to your right side for another 10 repetitions but always finish with a final set of 10 repetitions shifted to your left leg. Perform 2x day for the next 3-7 days or as needed.  *Unless otherwise directed.
    1. Optionally, use your testing technique to determine your optimal frequency and duration to perform.

 

Goal: Be able to sense:

  • Increased weight through the leg you are shifted towards.
  • Your triceps (back of your arms) and low traps (lower area between your shoulder blades and spine) engaged.

 

 

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