5. How to... dorsal raise

 
Exercise-pillar-Three-Pillars-of-Fitness-pT.png
 

How to dorsal raise

Here at Three Pillars of Fitness, Brighton we love to build our clients bespoke exercise programmes. Our programmes are always created following a movement assessment. We do this by completing an extensive consultation that will consider your current level of mobility, your exercise preferences, lifestyle goals and movements which you struggle with or want to develop.

We fully understand that beginning to work with a trainer can be daunting, so If you’d like to discuss ways in which we can help you to become healthier and happier, give us a call on

07713 328010.

To learn more about our Personal Training services click here or contact us using the button below.

Instructions

  1. Lay on the ground in a “prone” face down position.

  2. Keep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back.

  3. Place your finget tips on your temples and smoothly lift your head and shoulders only 4 to 6 inches off the floor, holding in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps. Further guidance on repetitions are below.

Notes from your P.T

TIP: You can assist your back muscles if they are weak by pushing up with your arms, otherwise place your hands under your forehead, and lift your head and elbows off the ground. Always keep your neck completely still and look straight down at the floor, as with all exercises stop if you feel any pain. This exercise can be made harder by extending your arms out in front of you, or by holding a suitable weight.

Muscles worked and benefits: The Dorsal Raise is a great strength training exercise for beginners to develop lower back strength, in order to help prevent back pain.

Sets and reps? Beginner: 6 reps (with control!) Advanced: 10/12 reps repeated up to 3 times.

Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor.

 
Dorsal+raise+Three+Pillars+of+Fitness+Brighton.JPG
 

I hope you have enjoyed practicing this exercise and the others that are available in our how to exercise blog. If you’d like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s classes or our stretch class.

click here to do just that!

Andy Paynebest blogs