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

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Prone Floor Cobra is a yoga pose that strengthens the entire body by using your core and back muscles to hold your torso off the ground. It begins in a prone (face-down) position on the ground with your legs extended behind you and your feet flexed. From there, you will draw your shoulder blades back and down and reach your arms forward, engaging your core and keeping your chest lifted and your thumbs pointing outwards. This pose can be used to improve posture and back mobility

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Transcript

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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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here.
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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.