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The second movement we will discuss this month is 'The Pull'. Pull is an umbrella term used to describe any movement where the arms begin away from the body and you ‘pull’ a weight back into the body. This movement can be horizonal (like a seated row), vertical (like a pull-up or an upright row), or at any angle in between. 

The pull movement is one that should come very naturally to all of us, however the movements that occur at the skeletal level are much more complex than they appear. The pull combines movements between a variety of joints and the synchronicity of the movement is what makes a strong and stable shoulder.

Including pull based exercises into your program at a variety of angles has been found to help strengthen the shoulder complex, maintain upper body strength and mobility and reduce the risk of shoulder related injuries.

As previously discussed there are a wide range of pull movements, however for the purpose of this article we will discuss the steps behind a single arm band row:

  1. Begin with your feet in a split stance, gripping the band with one hand tightly.

  2. Step back to allow the band to gain tension and put your arm out straight.

  3. Next focus on relaxing your neck and drawing your shoulder blade backwards.

  4. Now pull your elbow back until your upper arm is parallel your body.

  5. Repeat slowly and with control for maximum benefit.

When including any form of upper body exercise into your weekly routine you should always remember to include some form of pull based movements. If you have any ongoing shoulder injuries, or would like some more specific advice surrounding any of these movements, you can contact our team of accredited exercise physiologists for a consult. Visit us at one of our exercise physiologists on the Sunshine Coast, Cooloola Coast or Brisbane, or contact us to arrange a home visit or online exercise physiology consultation.

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