Скачать или смотреть RDL with Dowel

Begin standing tall with your feet hip-width apart. Hold a dowel, cane, or broomstick along your spine, maintaining contact at the back of your head, your upper back, and your hips. Engage your core and keep your chest proud. Soften your knees with a slight bend and keep them in this position throughout the movement. Hinge at your hips by sending your hips straight back while maintaining all three points of contact on the dowel. Keep your back flat and your neck neutral as your torso lowers forward. Your shins should remain mostly vertical and the movement should come from your hips, not your knees. Lower with control until you feel tension in your hamstrings while keeping the dowel in contact with your head, upper back, and hips. Press through your heels and squeeze your glutes to return to standing. Avoid rounding your back or letting the dowel lose contact. Repeat as directed by your provider.