Foundational Movement - Push

 

Rationale

 

Being able to push and press properly, moving things away from the body, is a basic function of daily living.  Being able to push things away from the body and press things over the head will help in everything from putting an item on the top shelf in the cabinet, to holding a child, to increasing sports performance.  Pretty much everyone knows what a pushup is and probably has a rough idea of how to do one correctly.  But most people probably do not realise all the benefits of this.

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Performing effective pushing movements and poses require focus on properly managing flexion, extension and rotational forces while keeping the torso, hips and lower body stable and aligned so the arms and shoulder girdle are driving the movement.

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Best practices

 

When performing the push, focus should be on maintaining a straight neutral spine, which will engage the pecs, deltoids and triceps.  As strength is build in these areas, better stability will be achieved in the shoulders.

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1. Rounded shoulders: (a) Spread the floor; (b) Pull oneself down

2. Alignment

3. Elevated shoulders: (a) Scapular-J; (b) Push the earth away

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Standard

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The standards for the push are an active plank to maintain proper spine alignment and posture; high tension core activation to provide intra-abdominal and intrathoracic pressure; and an appropriate amount of scapulohumeral, how the arms and shoulder blades work together when one moves, rhythm.