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Exercises Effective Back Stabilizing Move While Strengthening Core and Shoulders

Effective Back Stabilizing Move While Strengthening Core and Shoulders

Strengthen core and shoulders with this back stabilizing move—Dizzy Bird Dogs on StrongBoard Balance board! This is an advanced exercise and should be performed on a stable surface prior to performing on StrongBoard Balance. This exercise is great for strengthening the entire scapulothoracic region along with the erector spinae and will also strengthen the entire core musculature.

Featuring Missy Sullivan, ACE CPT, SBB Certified Trainer and Instructor, and The Simply Fit Studio Instructor,
IG: @incredibly_fit_missy

1. Start with board in lateral position. Place your left hand on the front, left corner of the platform and your right knee on the back right side of the platform. Be sure to have a pad (yoga mat) on platform for comfort.

2. With your abs braced and light dumbbell in your right hand, lift your left leg up and out as you simultaneously raise your right arm out in front of you. Keep your arm and leg in alignment with your spine. Do not hyper-extend your lower back.

3. Lower your arm and leg back down to starting position, keeping both limbs extended.

4. When lifting arm and leg up and out, keep hips square and engage glute of extended leg. Also, keep shoulder blades (scapula) in your back pocket. Think of pulling your shoulders down as your arm extends out. (Option: On the down portion, pull knee and elbow into center)

5. Repeat for desired amount of repetitions/sets.

6. Switch sides and repeat steps 1-5.

Tips: Be sure to keep abs braced by pulling belly button into your spine, this will help stabilize the back while in full extension. Keep head in line with spine throughout the exercise. Exhale as you extend limbs up and out. For additional challenge, you can use a heavier dumbbell, slow your tempo, and/or increase your repetitions/sets.

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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StrongBoard Balance® is a one-of-a-kind, premiere balance board for all levels of fitness enthusiasts. Designed to complement and intensify users’ favorite workout routines, it utilizes MULTI SPRING TECHNOLOGY™ (MST).
Keeps your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, expediting calorie burn, improving posture, proprioception and reaction time.

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StrongBoard MINI is a responsive balance board and stability trainer for use in physical therapy and active aging. Its patented MULTI SPRING TECHNOLOGY™ is both reactive and dynamic. StrongBoard MINI is easy and safe to get on and off, and its flat platform protects joints and surrounding ligaments from excessive supination or strain, allowing the user to mimic real-life movements while supporting the kinetic chain. In addition to the muscular and skeletal benefits, use of StrongBoard MINI trains the central nervous system, requiring muscles to communicate with the brain, effectively opening, healing, restoring and strengthening delicate neural pathways. The biomechanics of spring technology coupled with the rigid platform require users to find their true center of gravity. Regular use of StrongBoard MINI will improve balance, core strength, agility, posture and reaction time. All StrongHold Fitness products are proudly made in America.