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How to Do the I Pose for a Back Workout

Learn how to do the I pose from certified personal trainer Max Tapper in this home back workout for men video from Howcast.

Transcript

Hi, guys. This is Max Happer again for Howcast, and what I'm going to show
you guys how to do today is some shoulder stabilization exercises in the
prone position, OK? So, prone shoulder stabilization series... Now there's
going to be five different components of this, and they're all going to be
different poses. One is going to be called the I pose. The second one is
going to be called the Y pose. The third one is going to be called the T
pose. Fourth - the W pose. Fifth - the O pose. OK, now as I go down, I'll
show you how they work. So this prone shoulder stabilization series is
going to be targeted at strengthening your rotator cuff muscles. All right,
now these are the same muscles that pitchers blow out from throwing, that
people injure doing bench and boxing, whatever the case is. These are one
of the exercises that are very, very good at strengthening your shoulders.

Now, I'm going to show you the first pose, which is called an I pose. Now
we're going to lay flat down, and we're just going to extend our arms
straight out facing each other. Now the really important part here is that
we're not trying to lift off with our lower back, OK? We're just trying to
retract our scapulas and our shoulder blades like this. Pinch those shoulder
blades back. Lift those arms up. Head straight in line with your spine.
Hold that for about 10 seconds. Slow back down to the pad. Let's do it again. Back down to the pad. Now that is called an I pose, OK?

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