Table Top Upper Body Ergometer Excy Shoulder Exercise

Table Top Upper Body Ergometer Excy Shoulder Exercise Video

Table Top Upper Body Ergometer Setup Overview

Setup: Place the opened Excy system on a table. Use the pin to adjust the height to your preference (top hole is optimal). Place the Rear Bar at the edge of the table with your feet securely in a comfortable position. To begin cranking, place the right crank arm in the top furthest position away from the body (between 2 and 3 o’clock). Place your right hand on the pedal and make sure you have a 5-10 degree bend at the elbow. The crank arm should be at its highest position and as close to the shoulder height at possible. Pivot the crank arms forward and adjust your feet and body positioning close or further away from the table so that your elbow is never locked or fully extended while pedaling. Ideal foot placement and body position depends on the goal of the user. Adjust the height of the cranks to a comfortable position that encourages proper posture or at the desired angle for specific training movements. If the axis is too high, there will be impingement at the 12 o’clock position. Too low and there can be a supraspinatus/biceps tendon strain at the 6 o’clock position. In most cases, it is ideal to set the axis level to the shoulder or just 1-2” below. The most ergonomically comfortable and safe hand position is grabbing the end of the pedals with palms facing each other. Make sure your thumb is not near the crank arm as it may get pinched during cranking. Hand pedals or hand gloves can be added for comfort. Exercise: Pedal forwards. As your right hand pushes forward and down, your left hand circles backward and up to complete the rotation of the pedals. Think about standing tall and focusing on good posture, but don’t get hyper extend through the spine at all. It’s important to not hunch forward. Keep your chin up, back straight, shoulders back, and your torso/core strong. Do not lock knees. Start easy for duration, intensity, and resistance levels as upper body muscles are smaller, weaker, and less efficient, which means it is easy to get very sore muscles almost immediately if you jump into high tension cranking motions that you are note use to. Squats, calf raises, jumping jacks, speed skate lunges, and one-legged balance exercises can be added to this position for additional complexity. See other Excy Table Top Upper Body Ergometer positions for “Back and Forth”, “Isometric”, and “Backward Circles” exercises.