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at Oregon State University.
Erika Green: Welcome to the Move More Minute.
My name's Erika Green.
I'm going to teach you a push-up series.
We can do this exercise 8 to 10 times,
probably two to three times a week safely.
Okay, we're going to start on the wall.
That will be the first progression.
A push up works the front of the chest, the pecs.
When we do a push up, we want to make sure our cores are tight,
we're going to have our feet slightly wider than our hips
and our hands slightly wider than the shoulders.
You're going to come into the wall, stepping back slightly,
keeping an angle between the ear, the shoulder and the hip.
From here you're going to release slowly to the wall,
breathing out all your air, and push, nice.
Eight to ten times is what we want to do.
I'm going to do eight with you today.
It's nice, and pushing the wall away.
Three and two.
Good, your sore is nice and tight,
looking nice and easy at the wall.
And hold, nice.
So your second progression will be to move to your desk level.
Make sure your desk doesn't move so it's pretty stable.
You want to get your shoulders right over the wrists.
You want to draw slightly bigger than the shoulders,
feet slightly wider than the hips,
shifting those shoulders right over the wrists.
The neck is nice and long, core is nice and tight.
I want you to release slowly to your desk breathing,
and then pushing, nice.
You don't have to go very far down, two or three inches.
You decide what your range of motion is.
If it feels hard to here, stop.
Or all the way down, not going past a 90 degree angle.
Three, two, and one, pushing the desk away, and hold.
Nice!
So when you've got those two mastered, let's move to the floor.
Same exact positioning –
wrists slightly wider than the shoulders,
feet slightly wider than the hips.
This is similar to the plan that you learned
in your other Move More Minute.
Keep those ears, shoulders and hips all in one line.
Nice and easy, you're going to release to the floor
two or three inches.
Release into the floor.
It doesn't have to be very far.
Pressing the floor away, keeping that neck nice
and long so you're not dipping your neck,
you're looking forward slightly.
Down and up.
Six more.
If you feel any pain at all in your back
you want to drop to your knees.
Three and two and one.
Press it away, and hold and there you go!
That's your push-up series.
Again, my name is Erika Green,
and we encourage you to Sit Less and Move More!
Thank you.
[END]