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How to Do the O Pose for a Back Workout

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


Max Tapper: Hi guys, this is Max Tapper for Howcast. And what I'm going to show you guys how to do today is some shoulder stabilization exercises in a prone position. 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 called the Y pose. Third one is going to be called the T pose. Fourth the W pose. Fifth the O pose. OK? Now as they go down I'll show you how they work.

This prone shoulder stabilization series is going to be targeted at strengthening your rotator cuff muscles. These are the same muscles pitchers blow out from throwing. That people just injure doing bench and boxing, whatever the case is, these are one of the exercises that are very, very good at strengthening your shoulders. So let me show you how these work, OK?

The next one we're going to go into is called the O position, which is the last in the series. The O position is going to be a little different because we're going to actually spin our hands around and take them around our back. Let me show you how that works. From here we're going to spin our hands, keeping those shoulder blades tight, and contract our shoulder blades back. Squeeze. Release. Good. And again. Squeeze. Same thing, ten seconds. And release. And release. So, I know you guys see me sweating, right?

This looks easy but honestly, it's very, very difficult. It's something that takes a lot of time and a lot of concentration. It's not per se just very difficult itself, it just requires that your calm, that you're putting a lot of thought into it. And you're actually focusing on these muscles that are working back here. So all these rhomboid muscles, all these rotator cuff muscles inside your shoulder will get a lot stronger from doing these exercises, and be a lot better at stabilizing yourself.

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