Stabilization of the elbow in a supported position on the side

This exercise, originating from evolving positions is effective for strengthening the center of the body, shoulder blades and arms.

 

Goal of the exercise:

  • Activation of the core muscles along the spine
  • Activation of the muscles between the shoulder blades
  • Activation of the muscles in the shoulder and elbow joint
  • Activation of the muscles in the hip joint area
Default position
  • Lay on your right side
  • Perform a plank against your right arm - keep your elbow slightly bending
  • Rest on your right hip, keep your thighs firm along with the trunk, bend your knees in right angle
  • Straighten up to your neck and tuck your chin closer to your chest
Phase 1
  • Strengthen the center of your body
  • Lift up your pelvis from the mat (lean on your lower knee)
  • Straighten up so that your ears, shoulders, hips and knee joints are in one line
  • Try to stay in the position for as long as possible, until you are able to keep your spine straight along with all the other segments of your body
Phase 2
  • Lift up your left leg slightly above the mat
  • Rotate your left leg so the knee would slightly face towards the ceiling
  • Straighten up so your ears, shoulders, hips and knee joints would be in one straight line
  • Try to stay in the position for as long as possible, until you are able to keep your spine straight along with all the other segments of your body
Exercise video tutorial

Common mistakes

  • Lifting up your shoulders
  • Bending your head back and forth
  • Pelvis is dropping down
  • Bending in the trunk area
  • Bending your trunk
  • The spine is not straight
  • Dropping the right shoulder, shoulder gets closer to your ear
  • Holding your breath

How often to exercise

  • Ideally exercise every day

Videos that might interest you

youtube

Stretching (autoPIR) flexors of the forearm

youtube

Stretching the extensors of the forearm and hand

youtube

Stretching the supinator muscles in the forearm

youtube

Stretching the forearm pronators

Related exercises

Stretching (autoPIR) flexors of the forearm

This exercise is suitable for stretching the flexors of the wrist and fingers. If you will exercise regularly, you will…

Stretching the extensors of the forearm and hand

This exercise is suitable for stretching the extensors in the wrist and fingers. If you will exercise daily, you will…

Stretching the supinator muscles in the forearm

This exercise is about stretching the supinator muscles of the forearm (forearm muscles which supinate the forearm), and will help…

Stretching the forearm pronators

This exercise will stretch the pronators in your forearms (forearm muscles which serve to pronate the hand), and lower the…

Core training - plank on stretched arms

Goal of the exercise: Training the muscles which help with body posture Strengthening the muscles of the shoulder joint Strengthening…

Relieving exercise for the shoulder girdle - complexive exercise for muscles of the wrist, hand, shoulder, back and legs

Goal of the exercise: Getting rid of discomfort during movement in shoulder area Relief from stiffness in shoulder area Relief…

Stretching the biceps

Goal of the exercise: Relief from shoulder pain Stretching the long head of the biceps

Exercising abdomen and triceps

Goal of the exercise: Strengthening the the abdomen muscles Strengthening the center of the body and triceps General strengthening of…

Exercise for strengthening the core of the body and arms

Goal of the exercise: Strengthening the shoulder muscles, muscles of trunk and pelvis