Pike Push-ups
How They Work
Pike push-ups work by loading more weight on your shoulders and triceps. They are suitable for enhancing shoulder strength and improving core stability. Pike push-ups focus mainly on your shoulders, chest, arms, upper back, and core.
How to do them correctly and safely
Step One
From standing, bend at your hips while directing your hands to your toes. Ensure your legs are straight.
Step Two
Move your hands until your palms can easily rest flat on the ground. Make sure your arms are straight, and your legs should not be locked at the knees to create an inverted v-shaped posture.
Step Three
Start bending your elbows to move your upper body towards the ground. Ensure you maintain a straight back while moving the crown of your head towards the ground. Look through your legs and not down to the floor.
Step Four
Ensure that your head does not touch the ground. Instead, move your hands and toes towards the ground while stabilizing your body. Straighten your elbows and push your upper body back to the initial position.
Step Five
Repeat the process 5 to 8 times with 1-minute rest between sets (2 or 3 sets). Always work on your balance and stability before increasing the number of repetitions.
Mistakes to Avoid Making
- Moving your hands too far forward
- Having your hips too high or too low
- Moving your hands and feet during the exercise
- Allowing your back to sag
- Moving your forehead towards the ground
How Pike Push-ups can help you
- Building chest and shoulder strength
- Enhancing core stability
- Strengthen your upper body
- Burning calories
- Makes you more flexible
Superman Exercise
Superman exercise targets your hamstrings, abs, glutes and lower back muscles. It focuses on your front-body abdominal muscles.
How to do Superman Exercise
- Lie flat on the ground while facing down. Ensure your legs are straight and your arms are extended to the front.
- Lift your arms and legs off the ground as you maintain your head in a neutral position. Keep doing this until you feel the contraction in your lower back muscles.
- Hold for about 3 seconds before lowering your arms and legs back to the ground.
- Repeat the exercise 8 to 12 times for 2 or 3 sets.
Mistakes to Avoid
- Too quick moves
- Looking up during exercise. It may strain your neck
- Overextending your arms, legs and lower back
- Bending your knees
- Holding your breath
How Superman Exercise Can Help You
- Prevents injuries
- Prevents postural deviations
- Strengthens your muscles
- Improving your core
- Provides spinal support
Foam Rolling
Foam rolling exercise is a self-myofascial release (SMR) exercise that increases muscle flexibility and promotes muscle and tendon healing.
How to do Foam Rolling
- Move your body slowly until the targeted area is centred on the foam roller.
- Hold for 25 to 30 seconds until pressure stimulates the targeted area
- Continue moving the roller slowly, holding and stopping in the spots that require more focus
Mistakes to Avoid
- Using too firm rollers
- Rolling your lower back
- Rolling on your knee caps
- Rolling in the wrong direction
- Going too hard
Benefits of Foam Rolling
- Reduces inflammation
- Soothes muscles
- Prevents injuries
- Promotes relaxation
- Reduces body soreness
GP
The work of a family doctor includes a wide range of clinical diversity, which requires extensive knowledge and erudition from a specialist. However, I believe that the most important thing for a family doctor is to be human because the cooperation and understanding between the doctor and the patient are crucial in ensuring successful health care. On my days off, I love being in nature. Since childhood, I have been passionate about playing chess and tennis. Whenever I have time off, I enjoy traveling around the world.
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