exercise 14.1 class 11 Q-Chop In Kneeling

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These exercises are intended solely for the use of patients of Ultimate Sports Medicine (USM). They should only be performed under the advice and direction of your USM physician or a qualified sports physician.


. This is the "Chop In Kneeling" video. We are using the eponymous "Cook Band" (a fancy Theraband) and a homemade "Cook Bar" (aka: chop and lift bar--available from the 'Perform Better' catalog-- I recommend the one with the fatter handle). You can also attach the bar to a cable pulley machine with the pulley in a high position. Either method works well, the Theraband version is a bit more challenging and has the option of introducing the element of speed once form is perfected.

You can do this exercise without the chop and lift bar. Simply perform the same motion grasping the band. On a cable pulley machine, the rope attachment works well. The bar is preferred as it introduces a greater amount of torque into the exercise.

Posture is king in this exercise and maintaining ones balance is more important than how much resistance you use. Make your torso tall and erect and you are balanced. An Airex pad under the knee both pads and protects the knee as well as adding an element of instability. For added stability, you can squeeze a soft rubber ball between your knees.

Once your form is perfected here, you can progress these exercises to standing. If you can't maintain perfect posture, don't stand up.

Performing the upper body rolling patterns and thoracic spine rotational stretches prior to doing the chops or lifts is recommended.

exercise 14.1 class 11 Q-Chop In Kneeling
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