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"Ron Jones" Dynamic Warm-Up #10:
"Flexion/Extension/Shoulder Retraction"
Use hands under glutes to quickly pull
into a little more flexion.
Retraction=Pinch shoulders together hard
as you pull them back!
OBJECTIVE: Increase low-back mobility & open front shoulders.
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Place feet together then "hip hinge" forward at waist with a flat back.
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As you hinge forward and down, grab back of thighs and gently pull torso forward and down. DO NOT round upper back to compensate for low back/hip hinge lack of flexibility!
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Stand back up and roll shoulders back, down as you "pinch" (or retract) the shoulders together.
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Repeat 10 reps to complete the Dynamic Warm-Up Series of exercises.
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NOTE! This is #10 in a sequential series of 10 exercises. Perform as directed in exact order.
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*Advanced: Increase leg straightness and hip flexion.
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*Modifications/Substitutions:
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*Design Points:
Tips: A great and simple exercise to open low back
and improve posture with the shoulders "back and down" finishing movement.
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The most common mistake with this one is "rounding" of the back during forward flexion. NEVER, NEVER, NEVER round the back during this exercise!
Get Your Warm-Up DVD & Move Better
Now!
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 7.3.08)
Be Strong.