Prowler press up

This is an instructional video to correctly demonstrate Prowler press up

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 exercise works your Pecs, Anterior Deltoid, Triceps, Core, Hip flexors and Glutes
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Place your hands on the floor, slightly outside shoulder width apart.
  5. Spread your fingers slightly out and have them pointed up in the direction of your head.
  6. Start on your knees then raise up onto your toes so that all of your body weight is on your hands and your feet and your knees are hovering off the floor
  7. Engage your abdominals to keep your back straight
  8. Next, bend your elbows and lower your chest down towards the floor while moving forwards.
  9. At the same time lift one foot off the floor and bring the knee up and out to the side towards your elbow
  10. Once your elbows bend slightly beyond 90 degrees, then reverse direction by pushing off the floor to straighten your elbows and return your leg to starting position.
  11. Repeat the press up again but this time perform the movement with the opposite leg.
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 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).