Yoga Plex 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Dynamic Stretching
Required Equipment
Box
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Yoga Plex is an exercise designed to target the upper back, while also engaging the chest, glutes, and shoulders as secondary muscle groups. It involves a dynamic movement pattern that combines elements of yoga and strength training, performed with the use of a box for support. This exercise helps improve flexibility, mobility, and strength in the upper body, while also challenging the core and lower body. By focusing on controlled movements and proper form, Yoga Plex promotes a balanced workout that strengthens and tones key muscle groups, particularly the upper back.
How to Perform
Start by standing tall with your feet together and your arms resting at your sides.
Step one foot forward into a deep lunge, ensuring that your back leg is fully extended behind you.
Place both palms flat on a box positioned in front of you for support.
Inhale, and as you exhale, rotate your torso to the side, reaching your top arm toward the ceiling.
Focus your eyes on your raised hand as you rotate, maintaining control throughout the movement.
Slowly return to the starting position, bringing your arm back down.
Repeat the movement for the desired number of repetitions, then switch sides.
Tips
Begin by positioning yourself in a standing stance with your feet together and arms at your sides.
Step forward into a deep lunge, ensuring your back leg is fully extended behind you and your front shin is vertical. Make sure to step far enough forward to achieve this alignment.
Place both hands flat on a box positioned in front of you for added elevation and support.
As you exhale, rotate your torso and reach your top arm towards the ceiling, keeping your gaze fixed on your hand as you follow its movement.
Engage your core to avoid using momentum during the rotation. Focus on controlling the movement with your muscles, rather than relying on swinging or jerking.
Slowly return to the starting position, and repeat for the desired number of repetitions before switching sides.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging your body to rotate. This can lead to muscle strain and ineffective targeting of the upper back. Instead, focus on controlled, slow movements using your muscles.
Don’t Let Your Front Knee Collapse: Make sure your front knee is aligned with your ankle and does not cave inward. This can lead to unnecessary strain on the knee joint. Keep your knee tracking over your toes.
Incorrect Step Length: Avoid stepping too short or too long when you lunge. A short step will prevent your front shin from staying vertical, while a long step can cause discomfort in your back leg. Find a comfortable range that allows your front shin to remain upright.
Misalignment of the Box: Ensure the box is positioned at an appropriate height to support your hands. If it's too low or too high, it may force your body into an uncomfortable position, which can strain your shoulders and disrupt the movement.
Overarching or Shrugging Shoulders: Keep your shoulders relaxed and avoid shrugging them toward your ears during the rotation. Overarching or elevating the shoulders can cause tension in the neck and upper traps. Focus on keeping the shoulders down and back.
Not Engaging the Core: Failing to engage your core during the rotation can strain your lower back and lead to poor posture. Tighten your abdominal muscles throughout the movement to protect your spine and maintain control.
Lack of Controlled Breathing: Don’t hold your breath while rotating. Focus on a steady, controlled inhale and exhale to help maintain balance and stabilize the body.
Neck Strain: Avoid straining your neck by forcing your gaze to follow your hand too quickly or too intensely. Let your neck follow naturally with the movement of your eyes and hand.
Incomplete Rotation: Don’t cheat the movement by only rotating partway. To effectively target the upper back, rotate fully and extend your arm towards the ceiling while maintaining control of the torso and body.
Not Allowing Enough Range of Motion: If you don’t step forward far enough or rotate deeply enough, you’ll reduce the effectiveness of the stretch and engagement of the target muscles, particularly the upper back. Ensure that your torso rotates fully while maintaining proper alignment.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.