Improve Your Posture - Video #5 - The 'Mayo-raise'
RECAP: Why is good posture not achieved by simply squeezing our shoulder blades back together? Because squeezing shoulders together only hides how excessively internally rotated our shoulders are. Thus, we need to work on our external rotation. In order to improve external rotation we stretched the lats, which are a big muscle that internally rotates the shoulder, and we began to strengthen our external rotators with wall slides.
It's now time to learn how to balance the strength between the upper and lower fibers of the trapezius muscle and learn the last vital movement lesson in this mini-course: how to posteriorly tilt your shoulder blades!
This video will teach you the difference between an anteriorly tilted shoulder blade (think rounded or hunched posture) and a posteriorly tilted shoulder blade (think open chest). You will learn how to strengthen the lower traps (often referred to as trap 3) with a trap 3 raise exercise (lovingly referred to as the Mayo-raise!)
Here are the links to the other videos in case you need to revisit those lessons:
Video 1 - How to stand up straight.
Video 2 - Where to start - learn thoracic extension.
Video 3 - Don't just stick your chest out - externally rotate your shoulders!
Video 4 - A humbling exercise for strengthening external rotation of the shoulder!
Thanks for watching and be sure to share with your friends and desk mates who have achy necks and shoulders!
P.S. Feel free to join the Low Back Pain Movement and Education group here and like my facebook page for the full buffet experience!
Disclaimer:
These videos are intended for educational purposes only and do not constitute medical advice. Please consult with your doctor before beginning any new exercises or fitness regime. Please be safe, and if any movement ever hurts stop doing it, you may need a more help from a medical professional, especially in the beginning if you've suffered injuries or have chronic pain. Much love!
It's now time to learn how to balance the strength between the upper and lower fibers of the trapezius muscle and learn the last vital movement lesson in this mini-course: how to posteriorly tilt your shoulder blades!
This video will teach you the difference between an anteriorly tilted shoulder blade (think rounded or hunched posture) and a posteriorly tilted shoulder blade (think open chest). You will learn how to strengthen the lower traps (often referred to as trap 3) with a trap 3 raise exercise (lovingly referred to as the Mayo-raise!)
Here are the links to the other videos in case you need to revisit those lessons:
Video 1 - How to stand up straight.
Video 2 - Where to start - learn thoracic extension.
Video 3 - Don't just stick your chest out - externally rotate your shoulders!
Video 4 - A humbling exercise for strengthening external rotation of the shoulder!
Thanks for watching and be sure to share with your friends and desk mates who have achy necks and shoulders!
P.S. Feel free to join the Low Back Pain Movement and Education group here and like my facebook page for the full buffet experience!
Disclaimer:
These videos are intended for educational purposes only and do not constitute medical advice. Please consult with your doctor before beginning any new exercises or fitness regime. Please be safe, and if any movement ever hurts stop doing it, you may need a more help from a medical professional, especially in the beginning if you've suffered injuries or have chronic pain. Much love!
