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Strengthening/conditioning questions
Hi, looking for suggestions in a couple of areas. I need to strengthen the muscles between the scapula but the scapula exercises are not making a difference-they aren’t hard enough. Also are the exercises for the shoulder muscles using the exercise band the same ones that also work on the wrists? Lastly, what exercises are used to prepare for a straight leg invert? Thanks!
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5 Replies
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Can I ask why you feel whatever you’re doing isn’t adequate and what exercises are you doing? What’s your goal?
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When I invert I still feel it in my back muscles- the ones between the scapula. I do the scapula exercises you teach-front, back, up, down scapula but I don’t seem to feel like it’s targeting those muscles. Other general exercises I do are push ups, jumping jacks, sit ups, crunches, lunges, the flex band exercises to strengthen the shoulders, pole push-ups, the one where you stand with your feet at the pole base and pull yourself to the pole then lean back (forgot what it’s called), leg lifts, yoga, pull ups, stretching, etc etc. I don’t want my back to give out because my arms and abs feel like they are stronger than my back.
I would like to strengthen my wrists too. I type all day and sometimes my wrists feel weak, esp when doing the twisted grip. Sometimes I feel it in my wrists when doing superman as well. Never pain, just a feeling like those muscles haven’t caught up with the other arm muscles.
Last thing is I’m doing the leg raises for my hip flexors. My goal is to invert with straight legs and other things that require strong hip flexors. Not sure the exercises I’m doing are the right ones. Ive booked some private lessons and take classes at a local studio but honestly I feel like i get more out of studio Veena because I can tailor it to my level and repeat things if I need to. I am more concerned about doing the right strengthening than progressing quickly. Safety first! Thanks!!
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Is there a reason you think you shouldn’t feel your muscles when you invert?
The front and back scapula are more about awareness, understanding the movement and improving mobility. Things listed after the forward and back scapula, I think there are 8 more, exercises for conditioning the shoulders. I’m not sure if those are considered your general band exercises or not so I thought I’d mention them 🙂
If you’re looking to strengthen the larger muscle groups then moves like Descending scissors https://www.studioveena.com/lessons/view/5571e20a-11bc-4454-80b4-301d0a9aa0eb or scissor climbs are great, if you want to use the pole. Pole rows (done with feet CLOSE to the pole maybe even past) will also strengthen Lats. You will see a list of all muscles strengthen in the descriptions of the conditioning section.
Why are you doing the twisted grip? Some people just can not use this grip and it’s not one I use in the lessons unless you’re already inverted.
Have you been using the lower body strength routine https://www.studioveena.com/lessons/view/52e9d171-5724-43b2-8784-47960a9aa0eb or sexy legs and abs routine https://www.studioveena.com/lessons/view/5444937f-b2f4-4995-bd1f-7c2d0a9aa0eb? Also please keep in mind that you will place far less stress on your body using controlled momentum when doing inverts than deadlifting! Here’s a vid on that as well. https://www.studioveena.com/videos/view/563bfbbc-ff34-4ddc-a13d-4865ac110089
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It’s not that I don’t expect to feel the muscles but there’s a difference between feeling them and knowing when something is wrong. I have a burning sensation between my scapula sometimes, which to me indicates I need to strengthen them. Also I might have the name of the grip wrong. I’m trying to do this. Is there a dictionary of grips btw? I am using the wrong terminology I think. Thanks for all the help. Much appreciated!
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The gallery has a list of grips, not only that, you’ll find links for lessons that use that grip! 😀 What you’re showing me is a split grip https://www.studioveena.com/galleries/view/4f875a5b-e4d0-43f0-8442-3f900ac37250.
The bottom hand is not correct, you should never fully wrap the fingers when in this position, the bottom palm is taking on the weight not the fingers. I explain in the lesson link I posted.The burning you feel could be the rhomboids or the trapezius and unless you feel a snap, sharp or sudden quick pain it’s normal to feel fatigue in the muscles when using them. Usually the “burn” you feel is a chemical buildup and its normal. If my muscles done feel a burn I know I’ve got to increase my resistance next time! 💪ðŸ»
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