Week 99: 3-Point Beast Position Hip Shift with Shoulder Row

It's July! Which means summer is in full swing and while we're all having fun, we're also off of our routines and just trying to survive! So this month's theme is Travel Maintenance - and we've got a month's worth of bodyweight drills that you can take with you on the road!

Exercise: 3-Point Beast Position Hip Shift with Shoulder Row (That's a mouthful, we know!)

Purpose: To engage and strengthen various muscle groups of the core and shoulders simultaneously, focusing on core stabilization and scapular stabilization. Much needed whole body strength when hoisting that heavy luggage!

Who It's For: For the jet setters, campers and adventurers!

Why We Love It: Because we know you hate skipping your movements even when on vacation

Procedure:

1. Assume the quadruped position with hands directly under shoulders and knees directly under hips. Keep your spine in a straight, stacked alignment with legs and trunk parallel

2. Place one knee on a 2-inch foam pad or towel

3. Lift up the opposite knee so it is level with the other knee, and pelvis is in neutral alignment

4. Keeping your spine straight, lift the hand opposite of the elevated knee up in a row position, stopping when your elbow meets your side

5. Return the hand to the start position

6. Repeat 6-8 times

7. Repeat on the other side

*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.

Keep It Moving Physical Therapy & Wellness

50 Mall Road

Suite 207

Burlington, MA 01803

Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better

Follow us on YouTube and Instagram for content to help you crush your movement goals