By Jeff Shesky
The exercise I will be sharing with you this month is great for your legs, core, and shoulder strength. It is a wall sit with front shoulder raise.
Start by standing tall against the wall, then slowly draw your head back into the wall as well as your shoulder blades with palms flat on the wall.
Once you are set up you will want to slowly walk your feet out staying in full control. Slowly slide down the wall drawing your butt to the floor but keeping your head, shoulders and tail bone along the wall.
Find a nice deep wall sit position with your heels down flat on the floor and your legs in a nice 90 degree position (make sure you are not up on your toes) all energy should be focused through your heels.
Now that you are in a nice deep wall sit position, reset your body so your butt, tail bone, lower back, shoulder blades, palms and head are back into the wall. Try and make sure you don’t arch your back away from the wall. Draw your belly button in to close off the gap between your low back and the wall.
Begin your alternating front shoulder raise by bringing one of your arms up and away from the wall. Bring your arm all the way up keeping your body in full control and in your wall sit position working on drawing your arm up and palm back against the wall above your head. Continue in a nice fluent alternating shoulder raise. It is important as you start your shoulder raise to exhale out which will help you draw your belly button into the wall. This will help you focus on staying out of your lower back.
With this exercise you can either do 3-4 sets, 10-20 reps or even try timing yourself which is great to track and see your success with the exercise. You can also add light weights to the exercise when wanted or needed.
Jeff would love to hear from you – Post any fitness related questions for him to answer below in our comments section!
Check out Jeff’s videos in our video section and You Tube Channel. Great tips on how to do exercises properly! Jeff Shesky is a personal trainer and owner of Andra Personal Training. To contact Jeff for your personal training needs click on to www.Andra44.ca. Follow Jeff on Facebook