Warm-up exercise #2

Okay – so first came the side and front planks.  Next is the ONE ARMED SIDE PUSH-UP.   Here’s how it goes:

Lie on your side with your bottom arm extended long with your ear (head) laying on the arm.

The top arm is bent at the elbow and the palm of the hand placed in front of your sternum.

The bottom leg is bent at the knee and the top leg is lengthened out long.

one arm push-up

Before you begin to press into the palm of the top hand make sure your top shoulder is down so your neck is long, and reach long out of your bottom arm and top leg.  

Inhale to prepare, then exhale as you press your palm into the mat to lift the upper body off the mat. Do your best to keep the ear and bottom arm attached as you push up.  Inhale to return to mat and repeat action up to 10 times.  You may want to start with 3 or 5 to begin with.  Make sure you look straight ahead and not down at the floor as you rise the body up.

side push-up in the up position

If the exercise is too difficult, modify by leaving your bottom are on the mat to aid you in coming up.  Turn your palm down as you use your bottom arm to help you.

modified version

INSIDE SCOOP:  This exercise is absolutely wonderful in strengthening the shoulders and arms as well as the external obliques.