Tutorial #2546

Chest Expanison

15 min - Tutorial


Change how you initiate the movements in Chest Expansion with Judith Aston. She shows how making slight adjustments to the equipment and adding a ground force reaction will make your movements easier and more efficient. She applies Aston Kinetics to Kneeling Chest Expansion, Seated Chest Expansion, Pulling Straps, and on the Tower.
What You'll Need: Tower, Reformer w/Box

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Apr 24, 2016
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Hello again, asking kinetics applied to the plots chest expansion. And we're starting with two variations. We will be doing two variations on this with Christie. Christie, would you start by doing the first one, the kneeling the way you usually yeah, do it. Maybe four reps. Can you tell me where you feel you work the most?

Do One more and tell me if you can feel where you're working the hardest to do this. My arms. I'm obviously the, the goal of this exercise, but also, um, I mean that's the muscling of it and staying upright. Um, it's not so easy for me to, it's not so easy for me to turn my head. Huh? You there? I mean I can, but it's a, it's a thought. It's an effort. Yes. And so many of us have had so many injuries that influenced the range of motion and the quality of the movement, the quantity and the quality of head rotation. So I want to try a couple of things, um, variations that I suggest. And that is, I hope it's okay to suggest that you switch the straps so that they're on a diagonal. Yes.

And I feel that when people use it in this way, and these are excellent mechanisms because these pulleys rotates, so they allow this diagonal movement, which more in my opinion, more accurately fits the contours and functioning ranges of a body. So first of all, just try that alone and tell me what the difference is after two. You can tell me now. Okay. Um, it's way easier, way easier. Um, what makes it easy?

You just made you feel more strength or you feel less compromise, right. You have to pull so hard and keep a shape. I've just kept the shape and more effortlessly pulled back. Right. And yet I still feel, you know, upper back in a good way and great. Yeah. Yeah. Because in a way you could increase the resistance if you wanted more resistance, but at least now I see it going through your body.

Um, in my opinion, again, a little more accurately for the joints, the first one with a part, I feel as if I'm being, I'm existing going down at all times. Yeah. And this one, when I, when I crossed, uh, when I crossed, I feel like it lets me go up right now. One of the nice things that you're doing automatically that I want to draw your attention to is that, for example, instead of the way a lot of people do, many exercises, biceps curls, many, many exercises, they are taught and rehabilitated in straight lines. Meaning I'm going in this plane, I'm going in this plane, I'm going in this plane, I'm going all the way up, et Cetera, et cetera. I find that the, and let me just have you feel this, that when you push off me here, push off me and then relax so I can push off you. There's no joint behind you to stop this arm and the humerus from going all the way back, which we know and we have a fall when people put the wrist down.

We know when we have a vault, but actually the diagonals now push on me and now relax and I push on you. It goes into your chest. Okay. Okay. So when we are doing this, instead of keeping it in a straight line, you may have noticed the diagonal allowed you to go slightly narrow to slightly wider in the back, slightly narrowed, slightly wider in the back, which seems to match the way that joint works. Will you try that again? So you're still going to the post Gerry direction, but it has a little bit of an opening. The further back you go. Yeah. Yes. Okay. It feels good. Feels good. Feels right. It feels right for your body. Okay, great.

Now that's the first thing was the position, the crisscross and this Chris Cross here actually creates a certain kind of stability and suggestion to have your middle of your body involved at the same time that you're doing this movement for the arms. The middle of the body is coming in. Particularly if could do it again, particularly if you use GRF off your knees right about there. That stability is supported by this criss-cross. There you go. Very nice. Third and last thing on this one is that what I'd like you to do is as you start to finish the movement to to then turn your head, as you start to do that, begin to push off one knee and then the other two, the direction you're turning. So it goes boom, boom. It's very, very, it's not simultaneously. If I'm turning right, it'll go left right back, right, left. Try that now.

It was the first one to be on to call. Oh, [inaudible] hit the wrong dairy last fine. Yeah. Now don't push off the news. You ran into your back. Can you feel that you're really into the traps? Gotcha. Okay. It's the fact that the GRF creates link in the body.

When you have linked in the body, you have more range of motion. There you go. So the length is coming from the base of school support from your knees, not because you're holding in length. So grandpa's reaction is not just, it's not being anchored to one end and moving away. It's dynamic, it's dynamic, it's dynamic. It pushes. For example, I'm, if I want to get it to the top of my head, I might push with my feet and then again to get the movement all the way up. Okay. Now that might be too much movement for some people.

I could do it like that, but here's if I don't it mean it looks very different. It feels very different. The movement can come through in a very small way. The point here is your contact points is where you GRF. Okay? Okay. In this case, your knees. Alright, good.

Shall we do the variation now with the strap seated? Okay, so it doesn't usually turn the head. Okay, good. And I'm going to have you just raise up, rotate your whole arm to let your hands come a little bit more diagonal. So poems a little bit closer to your front and then as you change, go ahead. As you go to the back, they may go palm to the back or palm out, whichever variation you want to do. Now feel as you do this, push off the calves, GRF calves, just slightly movement and pelvis as you start to initiate.

And that after that. So a little bit of the push off the contact points here and your issue tuberosities yeah, yeah, yeah. That was it. And now without just, you're just sitting there even though you're holding and now 20 more. Um, no, but anyway, yeah, but, but it's still, I feel the difference and on this one even more than the last one, that point about the crossing and their midline and you thought that even more. I hear. Great. That's great. Great. Great. Okay, thank you. Thank you. So let's progress this and apply it to being on the box horizontal.

Okay. And try the variation. Where are you feeling the work on this, Christie? Well, I'm thinking of actually the a hundred asking connects, kindred and I feel a little more in, in mid back to lower than I normally am aware of [inaudible] so, but in my arms again, you know that I'm aware of my middle back couple more than right. Okay. Christie, will you go ahead and crisscross and try this as a variation and feel how the direction of the pool goes through your shoulders as well. Very nice. So you can feel, you go sealing word with your upper chest as you go back with the, yeah. Straps will come down again. So the head lengthens the back of the neck link lengthens and perhaps just straight right about there. Somewhere in there, in between. Give your body a rest somewhat. Okay.

So go ahead and respite Paul and Paul. So then you will go up. Yeah. And your body of Linkedin on the back as your arms go forward. Yep. Very nice. That's it. Rest. Awesome.

So what makes it also, I mean in the sense it just like, it's not a struggle. I mean it's, it's challenging, but it's, it's, yeah, it's seems to be working more with my body so that I have, um, it feels more connected. I don't feel like I'm having to pull so hard to get the mechanics of the exercise work done, but rather I'm working more mechanically with the actual reformer in line with it and it with me. Well, you know, this is our goal is to get the benefit of the exercise without compromising the body because of it. Yeah. And so many people think, well, I'll just have to go through this to get the benefit that actually the compromise squeezes their body in some way and creates perhaps a problem down the road. It feels more open. Okay. So if I want to extend I can or I'm not being driven down or resisting it as much as just great. Okay, let's go on. Okay.

So let's progress here to the standing with the straps in pulling and I just want you to play with the same ideas we've been playing with. Um, do it the way you usually do. First feel it. You Watch it. Go ahead. What is the direction you're giving yourself when you do this? Are you initiating from your hands? I would say lats. Okay. Maybe one more. Good. [inaudible] now I'd like you to change to get the diagonal. Reverse the bar, turn it around.

[inaudible] holding on the outside. [inaudible] and now you might have to come forward and interest since you changed the bar. And now go ahead and GRF off your feet there. You're smiling. What happened? Okay, I got taller and life got easier. But you're still feeling the same workout.

It's, it's not. It's, if I'm getting the work, getting the work, it's not as challenging to think through it. Okay. I don't feel that desire to fall into it. Okay. I can get the bar down and you feel instead it's leveraging me up. Yeah. Like that would be the next thing right now.

So getting your, you're pushing off the earth, getting that ground reaction to come up and then it allows you to do the down, so you push to get long and then it helps you get even longer at the end of the movement. You release on the way up a bit. The GRF anyway, so that you can push off again. Yeah. Very nice. Very, very nice. Changing, changing things on it. I know. That's what you said. You know, this changes everything. It does. It changes.

It can. Yeah. Just makes it better. I just want options. I want people to have options. That's the piece. So I hope you will enjoy working with these concepts. Thank you, Polaris, anytime for inviting us. We've had a great time. Thank you. Come again. Okay. We'll do.

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Thank you! I will try these and want to experience changes. I like this kind of video.
1 person likes this.
Thank you, Judith, for another intriguing lesson. I really like your way of questioning how the movements feel and then your explanation of how your GFR concepts apply to the modifications. Can't wait to feel this tomorrow.
Thank you.
It is good to challenge us to think outside the box and give us the tools to be able to have a more accurate work.
Thank you so much!
1 person likes this.
Thank you so much for these tutorials, I find the suggestions so valuable and can see instantly the changes they make. More please!
1 person likes this.
Wow!!! one simple change and everything is like new. Kristy your body looks longer every time you crossed those straps/springs....I can't stopping smiling :) Thank you so very much Mrs. Aston.
1 person likes this.
wonderful! The whole concept is so exiting and adds another keystone to understand movement and how it not just an exercise but a sensation! It takes awareness and love. And that is what you, Judith, radiate! You have such a calm and graceful way of helping Kristi to find what you want to transport in your teaching that I feel warmed just by watching it!
Thank you PA for giving us the opportunity to grow!-again!
1 person likes this.
Wonderful - and so easy to put into practice! Many thanks.
1 person likes this.
Well that just blows my mind! Opens the door to new concepts . I can't wait to try this. Brilliant .
1 person likes this.
Thank you! These `small`things matter!
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