A dowel rod or broomstick is a versatile exercise tool that can be used to develop strength in beginners, flexibility, balance, posture and mobility. A dowel rod is portable, light and easy to use, and you can perform a variety of dowel rod exercises almost anywhere. When selecting a dowel rod for exercise, choose one that is at least as long as you are tall to allow you to perform the greatest number of exercises.
Shoulder Dislocations
Despite the name of this exercise, shoulder dislocations develop flexibility and mobility in your shoulders and are an effective therapeutic exercise. Grasp the dowel rod with a wide, overhand grip. Make sure your hands are near the ends of the pole. Raise your arms up and then over your head so that the dowel rod is now behind you and touching your lower back. Return to the starting position. Move your hands slightly closer together and repeat the exercise. Continue moving your hands closer together until you are unable to perform the exercise. Work at getting your hands closer together as you become more familiar with the exercise.
Overhead Squats
Overhead squats develop lower and upper body flexibility and well as leg strength. Grasp the dowel with a wide, overhand grip and then hold it above your head. Stand with your feet hip-width apart. Keep your arms above your head and your chest lifted. Bend your knees, push your butt back and sit down into a squat position. Bend your knees as far as is comfortable--ideally you should achieve 90 degrees of knee flexion. Stand back up and then repeat. The narrower your hand position, the more challenging this exercise becomes.
Bent Over Row Holds
This exercise strengthens your upper/mid back while stretching your chest and can help improve your posture. Stand with your feet together. Hold the dowel rod in a wide, overhand grip. Bend your knees slightly and lean forward at the hips so that your upper body is as close to parallel to the floor as you can manage. Allow your arms to hang straight down from your shoulders. Keeping your wrists straight and leading with your elbows, pull the dowel rod into your chest. Squeeze your shoulder blades together, and make sure your elbows are level with your shoulders. Hold this contracted position for 30 seconds or more. Increase the duration as your muscles become stronger. On completion, extend your arms and slowly stand up, taking care not to round your back.
Assisted Shoulder Stretch
This exercise improves your shoulder flexibility. Take the dowel rod in one hand and hold it behind your back so that the pole runs up your spine and the back of your hand is touching your body. Raise your other hand and grasp the rod behind your head. Slowly move your hands toward each other by walking your top hand down and bottom hand up the pole. Continue until your hands meet or, if your shoulders are stiff, you can move no farther. Hold the most stretched position for 30 to 60 seconds before slowly releasing the stretch and swapping arms.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Posture, Get It Straight! Look Ten Years Younger, Ten Pounds Thinner and Feel Better Than Ever"; Janice S. Novak; 2006
- "Stretching"; Bob Anderson and Jean Anderson; 2010
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