Half Kneeling Chop for Core Stability

If you feel pain, stop.

Video Transcription:
Welcome to Foundations YouTube channel my name is Christian Compean I’m a physical therapist fellowship trained in manual orthopedic physical therapy. Today we’re going to go over a complimentary exercise to a video we’ve already made. This is going to be the Chop this goes paired very well together with the lift so you can look for that video on our channel as well. So a chop is basically coming from the top down and you pull and push across your body. I’m using a rope. You’ll see a lot of people use a harder stick I think that actually lets you compensate some. A rope will kind of expose if you’re putting any slack in the rope you know you kind of broke your form. So very simple exercise to do. You’re going to get in a half kneeling position so make sure shoulder hip knee and foot are in the same line same thing over here. You’re going to come across your body. The tendency is to reach for the rope this way you’re not supposed to have any rotation in your spine with this exercise. You should have everything square and squared up with the target. This is kind of an anti-rotation exercise. So then I start here. I’m going to reach across without letting my spine rotate. I’m going to pull. When I pull I try to keep this hand right in front of my hip and then this one pushes down in front of that same hip. Then I come up. Pull here. Right so golfers, tennis players, baseball players all these rotational athletes would really benefit from doing chops and lifts to help protect their spine while performing rotational activities. Simple exercise to do you just have to make sure you do it right and avoid all of the compensations like coming over the top leaning if you feel like you’re really pitching forward chances are the weight is a little bit too heavy. You should be able to maintain where pull, punch, hold there and back. Thats the chop. It goes very well with the lift. Try it out. If you like this video please give it a thumbs up. If you know somebody it might help or might like it please share with them. Subscribe to our channel we put a lot of similar content to keep you healthy. We invite you to make questions and comments below. Most of all we remind you that movement is a gift and we hope you enjoy it.