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Running Exercises Blog Series 3/5

Running Exercises Blog Series

Part 3 of 5: Quadruped Single Arm Reverse Fly

Sara Carpenito, MS, LAT, ATC

You might be perplexed by the title of this third blog in our five-part series for running exercises. The answer to your question is – you are absolutely using your arms when you are running. Your arms are your leg's counterbalance when you are running and aid in the efficiency of your running form.

This exercise addresses your:

  1. arm strength

  2. periscapular (muscles that control your shoulder blades) strength

  3. rotary core stability

Try this quadruped single arm reverse fly:

  • Grab one light hand weight (3-5lbs should do)

  • Position yourself on your hands and knees (wrists under shoulders, knees under hips)

  • With one arm and both knees stabilizing you, lift your other arm out to a "T" position

  • Don’t forget to switch sides/arms!

Start Finish

Maybe you felt your other knee lift off the floor? This exercise might be harder than it looks! You know why? There is a core exercise hidden in there as well. The goal of this exercise is to see if you’re able to control your core while you are moving your arm. Did that tiny weight just lift one side of your body off the ground? If so, it would be appropriate to address some core control and periscapular/arm strength. This exercise is a great way to challenge that rotary core strength and practice keeping your core stable while you move.

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