Physical Activities Scapular push-up using desk

Scapular push-up using desk

Scapular push-up using desk

Scapular push-ups train the muscles that support the shoulder blades and engages the upper back.

Exercises Intermediate

Intensity: Moderate

Recommended repetitions: 10-15

Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:

Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.

Start standing in front of a desk or stable chair.
Place your hands on the desk or chair with your wrists in line with your shoulders.
Take a step back from the desk or chair and bring your hips down so your body is in a straight line, with your core muscles engaged.
Keep your arms straight as you squeeze your shoulder blades together. This should slightly bring your chest closer to the desk or chair.
Push your palms into the desk or chair to spread your shoulder blades apart, slightly rounding your upper back and bringing it towards the ceiling.

Exercise notes: To make this exercise more challenging, use a lower stable surface or perform the movement on the floor in the push-up position.

After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

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This sequence is designed for those that have tight hips and may experience discomfort in the low back, groin, and

Core strength and posture

This workout can help improve balance and build strength in the muscles that support your abdomen, back and pelvis.

No running cardio

Get the cardio benefits your heart needs, without the running.

Quick lunch time workout

Struggling to find time in the day to move more? This mini workout can be completed during your lunch break.

Yoga for beginners

Yoga can help build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility.

Quick core workout

Strengthening the muscles in your abdomen, back and pelvis can help improve balance and mobility, and make everyday activities easier.

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