How to do a PVC Helicopter
Reviewed by Jim Parker, CPT, B.A. Kinesiology
PVC Pipe
Workouts with PVC Helicopter
Target muscles worked
Instructions for Proper Form
PVC Helicopter is a mobility exercise that primarily targets the shoulders. By holding a PVC pipe overhead and rotating your torso, you can improve shoulder and thoracic spine mobility. This is a great warm-up exercise to include before upper body workouts, especially those involving overhead lifts, as it helps increase range of motion and reduce injury risk.
- Stand with your feet as wide as comfortably possible with toes pointed slightly outward.
- Set the PVC pipe on your back just below shoulder height and grab ahold outside shoulder-width.
- Keep feet planted on the ground and rotate the torso to one side as you maintain the form of the PVC and arms.
- Hold position for 1 second and then switch to the other side and hold for 1 second.
Alternatives & Variations to PVC Helicopter
1. Up Dog
3.1 mSCORESWAPPED 54 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
2. Stance Jack
15.6 mSCORESWAPPED 50 TIMESStance Jack is a variation of the Jumping Jack that primarily targets your legs and core. Unlike standard Jumping Jacks, this exercise involves alternating stances which can help improve coordination and stability. This compound movement is great for adding some variety to your cardio routines and can also assist in enhancing your balance and overall functional strength.
3. Crab Reach
8.2 mSCORESWAPPED 45 TIMESCrab Reach is a compound, bodyweight exercise that primarily targets the core and glutes. It involves starting in a crab position and reaching one arm overhead and across the body. This movement adds instability, requiring you to stabilize with your core and glutes. It’s an excellent exercise for enhancing mobility, stability, and functional strength.
4. Side Bend Stretch
2.7 mSCORESWAPPED 45 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
5. PVC Lateral Bend
2.1 mSCORESWAPPED 24 TIMESPVC Lateral Bend is a mobility exercise that primarily targets the obliques and increases flexibility. By holding a PVC pipe overhead and bending laterally, you can stretch the sides of your torso, improving range of motion. This is a great exercise for anyone looking to enhance their flexibility and improve core strength.
6. Pallof Press and Twist
37.6 mSCORESWAPPED 12 TIMESPallof Press and Twist is a variation on the standard Pallof Press. This is an anti-rotation exercise that primarily targets your core. By adding a twist at the end of the press, you engage your obliques more and introduce a dynamic element to the movement. This variation is excellent for building stability, control, and strength in your core, particularly focusing on rotational resistance.
7. Open Book Stretch
8.9 mSCORESWAPPED 10 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
8. Dumbbell Side Bend
38.8 mSCORESWAPPED 9 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
9. Toe Touchers
75.9 mSCORESWAPPED 8 TIMESToe Touchers are a bodyweight exercise that primarily targets the abdominals. This movement involves lying on your back and extending your legs straight up, then reaching towards your toes with your hands. This exercise focuses on contracting the abdominal muscles to bring the torso towards the legs, increasing core strength and improving flexibility in the hamstrings and lower back.
10. PVC Shoulder Flexion
4.5 mSCORESWAPPED 6 TIMESPVC Shoulder Flexion is an isolation exercise that primarily targets the shoulders, more specifically the rotator cuff muscles. This exercise involves using a PVC pipe to guide the movement, which helps to improve shoulder mobility and flexibility. The use of a PVC pipe ensures a controlled range of motion, making it an excellent addition for anyone looking to enhance shoulder functionality and prevent injury.