Kettlebell Flexion Supine Holds

This is an instructional video to correctly demonstrate Kettlebell Flexion Supine Holds.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for stability and proprioception in the shoulder, primarily the rotator cuff.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Lying on your back, with good should posture, with a kettlebell in your hand, flex your shoulder on one side so that it pointing up to the ceiling,
  4. The aim is to maintain good shoulder posture throughout and maintain the balance of the upside down kettlebell in your hand.
  5. Repeat for the other side.
  6. Perform 20-30 sec holds and repeat for 3-5 sets in total
  7. Rests need to be no more than 30 seconds between sets
  8. You should aim to perform this session 2 to 3 times per week.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).