Have you heard of a reverse corner pushout before?...
No worries! The majority haven’t either.
This is a great and simple exercise that really targets the scapular, or shoulder blade, muscles. The key muscles activated during this include the mid trapezius and rhomboids.
No equipment is needed for this, simply a corner of a room!
Step 1: Starting Position:
- Begin with your back leaning into the corner of a wall.
- While leaning, walk your feet about 2 feet away from the corner (you should be completely leaning into it).
- With the elbows bent, position the back of the elbows up against the wall at a height directly even with the shoulders (Tip: if the shoulders are bothered with this position, you can lower the elbows so that they fall below shoulder height).
Step 2: The Pushout:
- While pressing the back of the elbows into the wall, squeeze the shoulder blades together and push yourself away from the wall.
- How far you push out from the corner depends on what range the shoulders are comfortable with.
- Hold this position for 1-2 seconds, then slowly return to your starting position.
- Repeat 10-15 repetitions for 2-3 set.
- Make sure that the shoulders don’t hike or elevate during the exercise.
There you have it!
A super easy and simple exercise to add to your home routine.