Happy Monday to you all,
I woke up thinking about shoulders today. Why shoulders? Well because I have quite a few clients with very unique shoulder girdle issues and I am always drumming up new ways of improving their stability and mobility.
First off, it's important to note that no one has the exact same issue. However, most of the general population walks around with their shoulders in their ears and/or slumped heavily forward. You can see how important it is to try to correct these problems as they arise before they become more seriously detrimental to your own well being.
Since I have many different clients with various shoulder issues, I have decided to select just one exercise that can be used to strengthen and lengthen the shoulder area for most everyone.
Exercise: Rowing for stability-- this exercise can be done a few ways, but I'm going to describe to you the most basic way without the use of props or any weights. Begin by opening your feet at a hips distance and bend the knees into a mini squat with the knees over the middle toes facing straight in front of you. Pull the belly button in and take a breath, raising your arms in line with your chest, fingers pointing forward. As you exhale your breath, bend your elbows wide and pull your hands into your chest while squeezing your shoulder blades together. This creates a chest opening and firing of your scapular muscles. Remember, try to keep the tops of the shoulders, the upper trapezius muscles engaging down your back...it is easy to elevate them, but then this defeats the whole purpose of the exercise. Repeat this 10 times for 3 sets, resting in between. If you have balance issues, you can put your back against a wall and create the same movement and also feel the shoulder blades against the wall. If this is easy for you, try adding 2 or 3 pound dumbbells in each hand. This exercise will not only help to stabilize and strengthen your shoulders, but will also increase their flexibility and mobility. Remember to pull the belly button in as you execute the pulling movement to initiate the movement with your core!
The next time you are driving or texting, I hope you'll think of this exercise and maybe you'll sit a little taller and have awareness to pull your head up and your shoulders back!
Don't stop moving, ever,