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Unread November 21st, 2013, 01:38 AM
annette b. annette b. is offline
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Post Non-Dominant Training Tips by Anna!

Here are a few tips to encourage symmetrical development in both sides of the body:

1) Test your shoulder socket mobility. Extend both arms overhead in front of a mirror. See if your hands reach to an equal height. If one hand is higher than the other, it will probably be your dominant side (D). Infrequent use of the non-dominant side reduces the mobility of the shoulder joint. To increase mobility, daily perform shoulder stretching and rotation exercises (shoulder rolls, arm circles).

2) Whenever possible, use the non-dominant side (ND) of the body in daily tasks. For 90% of us, this would be the left side. For example, pick up, carry and put down packages with your ND hand and arm.

3) Analyze how you sit into and get out of a chair. As you sit, allow your hips to descend evenly behind your knees. Check to see if one hip (usually the dominant side) touches the chair before the other. If so, push down into the feet to maintain a simultaneous descent of both hips as you move from standing into a sitting position. Likewise, push evenly through both feet to rise evenly from seated into a standing position.

4) Avoid low sofas and chairs. If the seat is too low, you will probably use one side of the upper body for assistance, and the leg on the same side on the body to do most of the work as you rise into a standing position. If you stand up or sit from a slightly higher chair or sofa, it will be easier to use both legs equally, without the assistance of your arms, to stand or sit.

5) When putting on pants, stand on your ND leg more than 50% of the time, and attempt to balance without support throughout the entire movement.

6) If you habitually sleep on one side of the bed, you will use only one side of the body to push out of the bed. As we age, long term, one-sided sleeping habits contribute to loss of use of one side of the body. If possible, try get up from both sides of the bed. This will keep both sides of the body active.

7) Throughout life we maintain a dominant and a non-dominant side. This is normal, and only becomes a problem when a sedentary lifestyle allows the weak side of the body to whither into disuse. You can greatly reduce pronounced non-dominant weaknesses (and much of the associated low-back and shoulder pain!) with regular physical activity. A varied, systematic exercise program creates balanced development in both sides of the body. And if you increase your activity level to about 5-7 hours a week of vigorous exercise, you will become physically 'younger' as you become more symmetrical, healthy and strong.
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Anna Benson (RIP 2009), "Firm For Life" p. 194
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