00:05 - 00:07This is Brent, President of B2C Fitness, today we're talking about posterior shoulder girdle
00:07 - 00:08activation.
00:08 - 00:11I'm going to have Vinnie come up and demonstrate a few exercises.
00:11 - 00:16Our first progression for a posterior shoulder girdle activation is an exercise called "chest
00:16 - 00:17out, thumbs out."
00:17 - 00:21I'm going to have Vinnie go ahead and hold this, palms up.
00:21 - 00:26Now, our overactive synergists, in upper body dysfuction, are our levator scapulae,
00:26 - 00:30pec minor, and internal rotators of the shoulder.
00:30 - 00:34What we're trying to strengthen is our scapular retractors, and external rotators of the shoulder.
00:34 - 00:39So what I'm going to have Vinnie do, is think about pushing his chest out, while externally
00:39 - 00:40rotating against the force of this band.
00:40 - 00:41Good, so I'm going to have you grab a little closer on that band.
00:41 - 00:48Chest out, shoulder blades down and back, and rotate your shoulders now.
00:48 - 00:59So as you can see, Vinnie's activating those muscles between his shoulder girdle, as well
00:59 - 01:03as his external rotators of the shoulder at the same time.
01:03 - 01:08We could easily progress this exercise using a stronger band.
01:08 - 01:11A progression of this exercise would also be the traditional external rotation with
01:11 - 01:13one arm, that would be a unilateral version of this.
01:13 - 01:22If we want to progress further this exercise, while doing that external rotation with one arm,
01:22 - 01:25we would also want to focus on scapular retraction and depression.
01:25 - 01:30So, Vinnie, let's go ahead and do our next progression, which is our lying cobra.
01:30 - 01:35So once Vinnie's mastered that exercise we can, kind of, get a little bit more integrated.
01:35 - 01:44I'm going to have him lay flat, I'm going to have him line everything up, go ahead and
01:44 - 01:46squeeze his glutes, quads and point his toes, and make sure his lower body is stable, activate
01:46 - 01:49his TVA, make sure his spine is stable, and we're going to go into the same movement pattern
01:49 - 01:50here.
01:50 - 01:55I'm going to have him rotate his arms out, as well as pinch and depress his shoulder girdle.
01:56 - 01:57Good, hold for two, and relax.
01:57 - 02:01As well, Vinnie is getting a little bit of resistance from gravity through
02:01 - 02:06thoracic extension, which is also important in our upper body dysfucntion.
02:06 - 02:08Now, once Vinnie has mastered this, we can go ahead and progress again.
02:08 - 02:10If I had him do this same activity on a ball.
02:10 - 02:23He's still going to use his same mechanics, squeeze the glutes, squeeze the quads, point
02:23 - 02:31the toes, lock out his lower body, draw his belly button in, and now we're working on scapular retraction and
02:31 - 02:34depression, and then arms will go back into extension and external rotation.
02:35 - 02:39This exercise is fairly easy to progress just by adding dumbbells, chest dumbbells, we're
02:39 - 02:43not going to get very heavy, this is an activation exercise.
02:43 - 02:46We are going to try and do this in 10 to 20 reps, with perfect form.
02:46 - 02:47Thank you.