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