0:05 This is Brent, President of B2C Fitness, today we're talking about posterior shoulder girdle 0:07 activation. 0:08 I'm going to have Vinnie come up and demonstrate a few exercises. 0:11 Our first progression for a posterior shoulder girdle activation is an exercise called "chest 0:16 out, thumbs out." 0:17 I'm going to have Vinnie go ahead and hold this, palms up. 0:21 Now, our overactive synergists, in upper body dysfuction, are our levator scapulae, 0:26 pec minor, and internal rotators of the shoulder. 0:30 What we're trying to strengthen is our scapular retractors, and external rotators of the shoulder. 0:34 So what I'm going to have Vinnie do, is think about pushing his chest out, while externally 0:39 rotating against the force of this band. 0:40 Good, so I'm going to have you grab a little closer on that band. 0:41 Chest out, shoulder blades down and back, and rotate your shoulders now. 0:48 So as you can see, Vinnie's activating those muscles between his shoulder girdle, as well 0:59 as his external rotators of the shoulder at the same time. 1:03 We could easily progress this exercise using a stronger band. 1:08 A progression of this exercise would also be the traditional external rotation with 1:11 one arm, that would be a unilateral version of this. 1:13 If we want to progress further this exercise, while doing that external rotation with one arm, 1:22 we would also want to focus on scapular retraction and depression. 1:25 So, Vinnie, let's go ahead and do our next progression, which is our lying cobra. 1:30 So once Vinnie's mastered that exercise we can, kind of, get a little bit more integrated. 1:35 I'm going to have him lay flat, I'm going to have him line everything up, go ahead and 1:44 squeeze his glutes, quads and point his toes, and make sure his lower body is stable, activate 1:46 his TVA, make sure his spine is stable, and we're going to go into the same movement pattern 1:49 here. 1:50 I'm going to have him rotate his arms out, as well as pinch and depress his shoulder girdle. 1:56 Good, hold for two, and relax. 1:57 As well, Vinnie is getting a little bit of resistance from gravity through 2:01 thoracic extension, which is also important in our upper body dysfucntion. 2:06 Now, once Vinnie has mastered this, we can go ahead and progress again. 2:08 If I had him do this same activity on a ball. 2:10 He's still going to use his same mechanics, squeeze the glutes, squeeze the quads, point 2:23 the toes, lock out his lower body, draw his belly button in, and now we're working on scapular retraction and 2:31 depression, and then arms will go back into extension and external rotation. 2:35 This exercise is fairly easy to progress just by adding dumbbells, chest dumbbells, we're 2:39 not going to get very heavy, this is an activation exercise. 2:43 We are going to try and do this in 10 to 20 reps, with perfect form. 2:46 Thank you.
