Unilateral/One-sided weight training

[~Elsie]

Hello .....

just wondering if any of you have any experience with this (focussing completely on one side at a time (not really alternating) with resistance/weight) and if you could kindly recommend some dvds to me Cathe or non-Cathe. I am utilizing this now with individual exercises, low rep, upper body, focussing a lot on back and rear deltoids for scoliosis with mainly dumbbells and resistance tubing. (also pilates and bosu but that's different) DVDs or add-ons would be excellent for me as I am finding myself getting bored. It does not have to be low rep as I can modify this, but my therapist insists & instructed me on low rep (up to 14) for now with slowed eccentric movement.

I've been reading quite a bit around here from folks with a vast knowledge of lifting,. so do not worry about being technical. I'll figure it out! ; )

 

[Gibbee]

On Xtrain Burn Sets Cathe does side lateral raises and rear delt raises. I believe there's a set of rows she also does unilaterally.

 

[nckfitheart2009]

Gibee is right.
You can find the unilateral seated band, T band rear squeeze, y band squeeze on High rep program.

You need to work back and shoulders (deltoids) to improve your posture.

X-train program contains rear dealt challenge, scarecrows and lateral raise. You can find them in Bonus and challenge section. These are the one you need to do with light weight. You also need to work the back unilaterally.


Perform low reps as instructed by your therapist. I am assuming he has advised eccentrics cause both shoulders and back need strengthening to provide a good posture.

That is all I can advise
All the best.

 

[nckfitheart2009]

Here is another exercice I hope will help.

There are tons of clips from other instructors on you tube.
I can not recommend as I haven't looked at them

 

[~Elsie]

Thanks for the useful suggestions ladies! Awesome! I KNEW I would get advice I can use.
Cathe's exercise library on youtube is great ...been referring back to it for years now. : ) The band W's (I do them face down on stability ball) were really, really useful to me after some immobility issues.