FLEXI-BAR® Shoulder Exercises

Chest opener

Starting position:
Stand with your feet shoulder-width apart, your arms outwards at shoulder level, with the FLEXI-BAR® loose in one hand parallel to the body.

Movement:
Swing outwards and inwards (change sides, approx. 30–60 sec. each).

Tension reliever

Starting position:
Perform a lunge, lifting your back heel off the ground, with the arm on the side of the back leg loosely holding the FLEXI-BAR® and the thumbs pointing towards the thigh.

Movement:
Up and down, parallel to the thighs (change sides, approx. 30–60 sec. each).

Supination

Starting position:
Perform a lunge, lifting your back heel off the ground. Hold the FLEXI-BAR® rotated towards the outside (thumbs pointing upwards) and the elbows bent at approx. 90°.

Movement:
Start the movement loosely using the wrist, forwards and backwards (approx. 30–60 sec.).

Shoulder rotation

Starting position:
Stand with your feet shoulder-width apart, your arms outwards at shoulder level, holding the FLEXI-BAR® in one hand from below and parallel to the floor.

Movement:
Swing outwards and inwards while rotating the wrist slowly by 180° and back to the starting position (change sides, approx. 30–60 sec. each).

Lion hunt

Starting position:
Perform a lunge, lifting your back heel off the ground, with the arm on the side of the back leg loosely holding the FLEXI-BAR® and the thumbs pointing towards the thigh.

Movement:
While swinging, move the arm slowly from the bottom towards the front, then upwards and back to the starting position (change sides, approx. 30–60 sec. each).

Vertebral rotation

Starting position:
Lie on your side with your legs bent. Lay your head on your bent arm and hold the FLEXI-BAR® in front of your body with the other arm stretched out forwards.

Movement:
Swing in and out while slowly returning the arm upwards vertically, then behind the body and back to the starting position (approx. 30–60 sec.).

One-legged bridge

Starting position:
Lying down, draw the legs towards the buttocks. Lift the buttocks off the ground and stretch out one leg upwards. Take the FLEXI-BAR® in the opposite hand with the arms stretched out to the side.

Movement:
Swing outwards and inwards (change sides, approx. 30–60 sec. each).

Cross-legged bridge

Starting position:
Lying down, draw the legs towards the buttocks. Lift the buttocks from the ground, lay one leg on top of the other and hold the FLEXI-BAR® behind the head with both hands and arms outstretched.

Movement:
Swing parallel to the ground (change side, approx. 30–60 sec. each).

Standing abduction

Starting position:
Standing on one leg, with the other leg stretched to the side, hold the FLEXI-BAR® from below with the opposite arm and stretch the arms out wide to the side.

Movement:
Swing outwards and inwards (change sides, approx. 30–60 sec. each).