PDFIt creates very strong muscle work, using the muscles to lift the body against the effect of gravity. The muscles work concentrically as you lift up, eccentrically as you control the reverse movement. It is very useful as part of a bodyweight circuit of exercises. It is especially good for creating body balance in people who are very one-sided, especially those involved in sports such as tennis or other racket sports, throwing events in athletics such as the javelin and shot put, baseball, cricket or fencing.
Position: Lie on your side, resting on the elbow and forearm of the underneath arm, upper arm alongside your body. Your legs should be straight, head in line with your body, and your hips held well forwards.
Movement: Lift your hips upwards a little way, keeping your head in line with your body, back and knees straight. Hold for a count of two, then slowly lower.
Repetitions: Start with just 1 or 2, and build up gradually to 5-10 repetitions on each side.
Movement: Lift your hips upwards a little way, keeping your head in line with your body, back and knees straight. Hold for a count of two, then slowly lower.
Repetitions: Start with just 1 or 2, and build up gradually to 5-10 repetitions on each side.
After injury: This is a late-stage exercise after injuries involving the hip region, back, shoulder or knee.
