I can’t believe it’s already November! This year has been a crazy one. My wife and I have decided to pursue new careers. I was accepted into a Diagnostic Medical Imaging program back in July to learn about echocardiography and vascular sonography. After twenty one months, this means I’ll be able to scan hearts, arteries, and veins using ultrasound. The acceptance was exciting, but required us to relocate to the Denver area. It’s taken some time to get adjusted to the big city, but in the midst of major life changes, we’ve managed to keep exercise a part of our regular routine. The next two months will be no exception especially during the holiday season. I challenge you to include exercise as a part of your life even during the turbulent times. At the very least, it can alleviate stress that may burden you.
With that in mind, I’ll keep rolling out new exercises for you to try. This month’s exercise is called the Bosu Dumbbell Side Raise. It challenges your balance and coordination plus builds upper-body strength all in one exercise! The DB side raise targets the muscles of the shoulders and upper back. Standing on top of a Bosu Balance Trainer will test your balance. Trying to do both simultaneously requires some coordination.
To start, grab a Bosu and a pair of DBs. I should mention here that the amount of air inside a Bosu will determine its balance difficulty. A greater amount of air (firmer) provides a more stable surface making it easier to balance. A smaller amount of air (softer) provides a less stable surface making it harder to balance. Now that we got that straight, step on top of the Bosu of your choice with DBs in hand. Place the feet hip-width apart, knees slightly bent, and bring eyes forward before attempting to lift the DBs (Fig 1). The objective is to avoid looking down at the ground or feet during this exercise to reap its full benefit.
Dumbbells should be held parallel at your sides. Lift them up and out to the side until they reach the level of the shoulders (Fig 2). The arms should remain straight but elbows not locked out. You can briefly pause at the top before lowering the DBs with control back to the start position. This lower phase should take longer the lifting aspect. Try 3 sets of 12-15 reps. Any movement can change your center of gravity on the Bosu, therefore focus on maintaining it throughout the exercise. A number of variations exist to challenge yourself, but I suggest closing your eyes once you master this exercise.
Enjoy Thanksgiving with family and friends, just keep in mind to eat and drink in moderation. Remember the challenge: Incorporate exercise into your life even during the turbulent times.
~ Written by: Ryan Unverzagt