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Performing bilateral exercises are an excellent way to not only improve and maintain flexibility, but also
increase strength and endurance. Listed below are several exercises that are recommended regardless
of your strength level. Refer to: "Advancing your exercises # 4" for ways to upgrade your bilateral
exercise program.
TIPS:
If the side of the pole your involved hand is on dips lower than the uninvolved side, try moving your
hands closer together. This will make the exercise easier. The object is to keep both ends of the pole
parallel to the floor.
If your grip is poor and you are unable to close your hand around the pole, try placing your hand onto
the sleeve. Position the o-rings on both sides of the sleeve so your hand does not move laterally.
1.) CHEST PRESS:
START POSITION:
While lying on your back, position the pole across your
chest. Grab the pole with both hands shoulder width
apart.
END POSITION:
Raise the pole toward the ceiling as far as you can. Try
to straighten both elbows. Return the pole slowly to
your chest by bending both elbows. Complete 3 sets of
10 repetitions.
2.) SHOULDER FLEXION/EXTENSION:
START POSITION:
While lying on your back, position the pole across your
lap. Grab the pole with both hands shoulder width
apart.
END POSITION:
Keeping your elbows as straight as possible, raise the
pole up over your head as far as you can pain-free.
Complete 3 sets of 10 reps.
3.) ELBOW FLEXION/EXTENSION:
START POSITION:
While sitting in a chair, grab the pole with both hands
shoulder width apart. If you are unable to grip the pole
with your palms up, you can do this with the palms
facing down. If this is the case, work on stretch #3.
END POSITION:
Bend both elbows up as far as possible, and then
return the pole to the start position. Complete 3 sets of
10 reps.
BILATERAL EXERCISES
START POSITION
START POSITION
START POSITION
END POSITION
END POSITION
END POSITION
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