PNF pattern with Bodyblade

STRENGTH

Preparation:

  1. Activate the core by drawing the belly button in towards the spine. Perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
  2. Maintain neutral spine angles.

How to Do:

  1. Begin by oscillating the body blade in one straight arm.
  2. Start with thumb of right arm on left thigh, arm straight.
  3. Simultaneously flex arm at shoulder joint and externally rotate your upper arm as your arm comes across your body and until full flexion is achieved.
  4. Ensure that the body blade is continually oscillating.
  5. Reverse the action by simultaneously flexing the shoulder and the upper arm through internal rotation.
Notes:
  1. Activate the core with a proper drawing in maneuver and pelvic floor contraction.
  2. Maintain neutral spine angles.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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