Name: Prone Floor Cobra (after chest-out/thumbs out)
Uploaded: 2023-04-26T01:01:54.000Z
Duration: 2 min 54 s

English captions

https://stream.mux.com/cB8TAN5KWTRKPoii8Hfg57ooE86ZcH3XBNmpG9HrOJY.m3u8

Learn how to properly perform the prone floor cobra (chest-out, thumbs-out) in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve posterior chain activation, trapezius activation, glute activation, and spinal extensor strength. Enhance thoracic extension and scapular position while supporting optimal spinal alignment and postural mechanics with this targeted activation exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve posture, increase posterior chain strength, and restore optimal movement mechanics while reducing injury risk.

Introduction to Posterior Shoulder Girdle Activation

Initial Exercise: Chest Out, Thumbs Out

Progression: Unilateral External Rotation

Lying Cobra: Integrating Activation

Advancing to Stability Ball Exercises

Conclusion and Repetition Guidelines

Prone Floor Cobra (after chest-out/thumbs out)

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

Prone Floor Cobra (after chest-out/thumbs out)

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