The five life movements of the upper body

Disclaimer:

Any medical/health information in this post is provided for general informational and educational purposes only and does not substitute for professional advice. Accordingly, before taking any actions based on such information, I encourage you to consult with the appropriate professionals. The use or reliance of any information contained in this post is solely at your own risk.

What makes a good upper body strength program?

Which exercises should be included?

This highly depends on your goals.

For most of my clients, they aren’t trying to become body builders. They might not even like the gym. Typically, my clients want to get stronger because they want to make life easier, less painful, and less tiring.

Because of this, the best moves to train are the moves that a person uses every day.

We call these LIFE MOVEMENTS.

Want to see those life movements in action? Here is a video I LOVE from a physical therapist demonstrating how our training prepares us for life: https://www.instagram.com/p/CRyUfletfJZ/

In general, most of the movements you find yourself doing with your upper body probably fall into five main categories:

• Horizontal push (push away from you)

• Horizontal pull (pull towards you)

• Vertical push (push away from you, upwards)

• Vertical pull (pull down towards you)

• Carry

  
  

Here are some examples of how these movements play out in everyday life:

Horizontal push

• Pushing a lawn mower or stroller

• Pushing a heavy box

• Pushing furniture

  
  

Horizontal pull

• Resisting an excited dog on a leash

• Scooting a box from the back to the front of a shelf

• Pulling furniture

  
  

Vertical push

• Putting dishes or groceries on a shelf

• Putting a suitcase in an airplane’s overhead bin

• Lifting a kid on your shoulders

Vertical pull

• Pulling yourself up from the floor

• Pulling yourself out of a swimming pool

• Pulling clothes out of a stacked washer or dryer

Carry

• Carrying groceries

• Carrying kids

• Carrying boxes

It’s hard to think of a movement that happens in every day life that doesn’t incorporate one or several of these core movements.

So, if you want to make life easier, training these life movements is a great place to start (and stay!)

Need help doing more life with less pain or fatigue? We can guide you every step of the way towards getting stronger in the right movements, with the right strategies, so you don't waste time and energy. Hit “contact” above to reach out. We’ll call you!

Dr. Rebecca Salstrand, PT, DPT