Page 13 - Inspire Health November/December 2015
P. 13
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3. Standing Rows body forward, and bring your arms 4. Side Lunges
Rows strengthen your spine and out and down toward your knees. Side lunges open the hips and the inner
shoulders, helping you to endure impact • Squeeze your hands into tight fists. thigh area, which aids in agility.
and prevent injury. The standing row • Bring your elbows back slowly, • From a standing position, step out
is a simple and effective movement to and squeeze your shoulder blades
strengthen your shoulders and back. together. Hold for 5‑10 seconds. to the right side and bend your knee
• Stand up tall and strong. Tuck your • Release your fists and arms, and deeply. Be sure to brace your core, and
slowly rise to standing start position. balance your weight onto the right heel.
chin into your chest to protect your Repeat standing rows 10‑20 times. • Come back to a standing position and
neck. Keep your knees soft. repeat the exercise on the left side.
• Hinging from your hips, tip your upper Repeat 10‑20 times on each side.
4
– continued on page 14 –
November § December 2015 INSPIRE HEALTH 13
3. Standing Rows body forward, and bring your arms 4. Side Lunges
Rows strengthen your spine and out and down toward your knees. Side lunges open the hips and the inner
shoulders, helping you to endure impact • Squeeze your hands into tight fists. thigh area, which aids in agility.
and prevent injury. The standing row • Bring your elbows back slowly, • From a standing position, step out
is a simple and effective movement to and squeeze your shoulder blades
strengthen your shoulders and back. together. Hold for 5‑10 seconds. to the right side and bend your knee
• Stand up tall and strong. Tuck your • Release your fists and arms, and deeply. Be sure to brace your core, and
slowly rise to standing start position. balance your weight onto the right heel.
chin into your chest to protect your Repeat standing rows 10‑20 times. • Come back to a standing position and
neck. Keep your knees soft. repeat the exercise on the left side.
• Hinging from your hips, tip your upper Repeat 10‑20 times on each side.
4
– continued on page 14 –
November § December 2015 INSPIRE HEALTH 13
