Kneel to the left of a cable machine with the handle attached at the high cable. Grip the handle with your left hand, and place your right hand over the top for support. Start with your arms fully extended and your torso twisted to the right. Use your abs (not your arms) to pull the handle downward and across your body until your arms are fully extended down to your left. Keep your left arm straight throughout the movement and twist your core as you pull. Slowly return to the starting position. Do eight to 12 reps on each side. Do the same exercise, but this time attach the handle to the low cable and pull upward across your body.
REFORM YOUR WAYS
If you discover two or more imbalances after completing these tests, consider recruiting help to correct them. Visit functionalmovement.com to find a Functional Movement Screen (FMS) specialist in your area. The FMS is a series of seven tests that pinpoint asymmetries, compensatory movements and weaknesses. “Often just because we can still do an activity, we think we’re OK,” says Denver, Colo.–based FMS certified specialist Nikki Rouillard. “But if our movement patterns are off, we can’t perform optimally. And before long we may find ourselves with a chronic injury.”