Table Top Upper Body Ergometer Excy Shoulder Exercise

Quick Tip: Optimal Pin Placement: Top hole. Stand tall, focus on good posture, keep chin up, back straight, shoulders back, and torso strong. Add squats, calf raises. jumping jacks, speed skates, and one-legged balance exercises for added complexity. See more positions.

Table Top Upper Body Ergometer Excy Cardio and Range of Motion Exercise for Shoulders Forward Rotation

Table Top UBE Pedal Forwards

Table Top Upper Body Ergometer Excy Cardio and Range of Motion Exercise for Shoulders Backwards Pedaling

Pedal Backwards

Table Top Upper Body Ergometer Excy Range of Motion Exercise for Shoulders Back and Forth

Crank Back and Forth

Table Top Upper Body Ergometer Excy Cardio and Range of Motion Exercise for Shoulders Isometric

Isometric Shoulder Exercises

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.

Table Top Upper Body Ergometer Snapshot

Table Top UBE Snapshot

Resistance Guidelines for Clinic and Home Physical Therapy

Excy offers a wide range of resistance to accommodate all riders. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.

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Getting Started

There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.

Pedaling Forwards & Backwards

Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.

Back and Forth Strokes

Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.

Isometrics

Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.

Upper Body Setup Guidelines

  • Palms facing each other
  • 5-10 degree in elbow
  • Pedal axis at shoulder or 1-2″ below
  • Never hyper extend elbow
  • Focus on good posture and engage core
  • Pin placement will vary based on user preferences and goals

Lower Body Setup Guidelines

  • Start with heel on pedal with straight leg
  • Cycle with the balls of your feet (aligned with metatarsal)
  • 20-30 degree bend in knee while cycling
  • Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
  • Barefoot and socks favored
  • Never hyper extend knee
  • Pin placement will vary based on user preferences and goals

On-Demand Exercise, Home Physical Therapy, and Strength Training Instruction!

 

Download the free Excy mobile coaching application for on-demand, live, and guided workouts. Save workouts, set goals, and keep track of progress over time! Watch instructional videos from physical therapists to learn proper technique. Contact with questions at excy@excy.com or 425-205-9444.

Download the PT-Helper App! Excy has partnered with PT-Helper to make it easy to create and follow a customized Excy home exercise program. Hundreds of other physical therapy and wellness exercises are also available.  The app takes you through your program every step of the way. Visit us at www.PT-Helper.com.

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