RangeMaster
This exercise focuses on the shoulder flexors, which are responsible for helping us raise our arms forward and overhead.
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Shoulder Diagonals are a great postural exercise! Begin with the arms stretched in front of you at about shoulder height. Angle the band so that one arm is raised on an upward angle, and the other arm is lowered on a downward angle. Hold for 2 seconds then return to the start. Repeat 10-15x.
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Pullbacks exercise targets: proximal triceps, posterior deltoids, middle and lower traps, latissimus dorsi, rhomboids. Start: Begin with the arms stretched in front of you, no higher than shoulder height. Next: Pull back until arms are even with torso.Hold for 2 seconds, repeat 10-15x for 2-3 sets.
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Horizontal adduction is when you reach across the midline of the body. Start: The arm should be positioned shoulder height with the palm facing forward. Next: Keep the arm straight, pull the arm until it is in front of the shoulder. Hold for 2 seconds. Repeat 10-15x for 2-3 sets.
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Flexion is when we reach the arms forward into an overhead direction. Hold wand with both hands spaced shoulder width apart. Squeeze shoulder blades down and back Next: Allow the stronger arm to assist injured arm up and overhead. Hold 5 seconds, then return to start. Repeat 10x for 1-2 sets.
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There was a gentleman by the name of Vladimir Janda, who developed this concept. Janda was a physician and played a key role in identifying certain positional patterns that have the potential to promote muscle imbalances. These muscle imbalances can lead to the ongoing presence of pain syndromes, if not properly addressed. Crossed syndromes have been established for both the upper body and lower body; however, we’ll focus on upper crossed syndrome this week and save the lower body for another day. What is Upper Crossed Syndrome? Upper crossed syndrome describes the common muscle imbalances present in the upper body that lead to a forward head, rounded shoulders posture.
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Warming up is a key part of your work out. Don't forget it! Warming up helps get the muscles ready for your workout. Do a mixture of >Ballistic Stretches: Jumping or bouncing >Static Stretches: flexing and extending the muscles >Dynamic Stretches: Stretching joint through their full range of motion Take the time to warm up before starting any activity to prevent injury. Some examples of each: >Ballistic Stretches: Jump rope, jumping jacks, high knees, light jog in place >Static Stretches: Slow stretches that you hold for 20-30 seconds, quad stretch, hamstring stretch, tricep stretch >Dynamic Stretches: walking lunge, two pulse squat, straight leg kick Get your body feeling warm so that it can perform at it's optimal level during your workout.
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