Upper crossed syndrome! Nearly every single person I work with (athletes included), suffers from some degree of what’s known as upper crossed syndrome! Do you always feel tight/sore across the top of your shoulders/back of your neck? If so, then you probably suffer from it in some capacity as well!
These days, we’re constantly hunched over forwards, either working on a computer or looking at our phones! Our bodies adapt to this! The muscles at the front (think pecs) become tight and our thoracic spine (t-spine) becomes stuck in that hunched over position. As a result of this, the muscles of the upper back (rhomboids and mid-lower traps) become inhibited (stop working) and the upper traps and levator scapulae have to pick up the slack and bear all of the load (hence why you become tight/sore across the top of your shoulders). This negatively impacts an athletes’ performance and people’s ability to work/train!
How do we go about addressing this (in the simplest terms possible):
• Mobilise the t-spine;
• Lengthen the pecs and lats;
• Activate/strengthen the upper back (mid-lower traps and rhomboids).
It’s all well and good to go and see a Physio/EP/PT for an hour a week to try and address issues like this, but if you want to see noticeable improvements you need to make lifestyle changes. I understand that people need to use a computer and they need (more likely want) to use their phones, but if you want to make a change, you need to make mobility (T-spine, pecs and lats) and activation of the upper back, part of your day. If you spend the best part of 15 hours a day (accounting for 8 hours of sleep), in that hunched forward posture, then you only spend 1 hour a day (or a couple of hours per week) trying to improve your posture, very little will change!
DM any questions!
Pull ups are a compound exercise that works your upper body. The target muscle is the "latissimus dorsi" or the well-known lats. Your lats are the muscle group which determines how wide your back is. If you want to achieve a V-shaped back, then pull ups (or substitution exercises as Lat Pulldowns) must belong in your workout routine. .
Everyone I've ever met has a tight neck and/or shoulders, back, chest, etc. Get as loose as a goose with these amazing stretches!
1. Sit comfortably in a chair or on the floor. Inhale to open arms, exhale wrap one over the other (like a hug for yourself), if you feel comfortable then (keeping elbows together) try wrapping forearms together.
2. With the arms wrapped, in either position, press one ear to shoulder for a few breaths and the other. Do the same thing with chin to shoulder and finish with chin to chest/ elbows to naval.
3. Inhale to unwrap the arms and open wide, exhale to hold the chest stretch (squeezing upper back muscles). Repeat with opposite arm wrap.
9 am, core and alignment, yoga patch
12 pm, Grace and mobility, inner space (small studio)
12 pm, core and alignment, karma tribe
WILL BE IN COLORADO FROM THURS JUNE 21 - MON JUNE 25
*back to regular schedule tues June 26
💪 Muscle-up Pull and Transition in Hollow!
Heads up boys and girls, this #muscleup#progression is not easy. It requires strong #lats and #upperback and a solid understanding of the #hollowbody . @estradaflys posted a variation of just the lats pressing #gymnasticrings to #hips from a standing position recently that might be a good starting point. @pamelagnon posted something recently that covers more of the transition from the feet on the ground. Moral of the story? You should follow @cfgymnastics and all of the lead #cfgcoach staff.
Tag someone that needs to work on muscle-up positions!
@crossfit @crossfittraining #crossfit#crossfittraining#cfgymnastics#gymnastics
Here are 2 unique rowing variations including a rotational bent over barbell row (I'm demonstrating in the first exercise) and a rotational barbell renegade row shown by my awesome client Leslie @lpetchlee1 in the second drill. These movements hold several unique benefits I highlight in my new article (see link in bio)
Last year I posted an article about the effectiveness of using the rotational barbell method to perform single arm Arnold Presses, a.k.a. helicopter press. Since then the exercise has gained quite a bit of popularity not only because of its incredibly high difficulty level but also because of its effectiveness. However, this same concept can be applied to a number of single arm upper body exercises including rows and chest presses. In fact incorporating the rotational barbell technique on upper body movements provides 7 unique benefits.
1. The rotational barbell protocol is perhaps the single most effective technique I’ve ever employed for eliminating excessive momentum and forcing the lifter to use smooth, controlled mechanics. In reality it requires that the lifter perform the exercises in an almost slow-motion fashion in order to lock the movement in. Additionally, the barbell can only rotate at a very slow speed regardless of how strong you are. In order to synchronize the rotational component of the barbell with the actual lifting segments of the movement, the lifter will be required to perform the exercises exceptionally slow and controlled. This does wonder not only for placing very high levels of constant tension on the targeted musculature but also for eliminating stress to the joints and connective tissue. Whether you have shoulder or elbow issues, these are incredibly joint friendly.
2. As previously mentioned, the slow-motion quality of rotational barbell movements produces…read more at LINK IN BIO or copy and paste https://www.advancedhumanperformance.com/blog/rotational-barbell-exercises
Happy Monday! On today’s #moveitmonday , I’m going to make your tired body feel good and wake up.
Do you have a tight upper back? Try this series to to loosen up between your shoulder blades and chest. It feels awesome/terrible, depending on how stiff you are.
Lie length-wise on long foam roller, making sure to support your tailbone and back of your head. Throughout the series try to keep your ribcage down and pelvis and spine neutral (tailbone down and a little space between your low back and roller). Repeat each movement 5-8 times.
1️⃣ Lift arms up towards the ceiling, allowing your shoulders to round but NOT shrug. Then pull shoulder blades down around the roller.
2️⃣ Open arms out to a T. Don’t tug on your shoulders, but visualize that you’re trying to pull your sternum apart.
3️⃣ Snow angel arms up by ears, then all the way to your hips with palms up. Again, don’t hang in your shoulders. Your arms should be parallel to the floor.
4️⃣ Goal post your arms and make the same snow angel movement. Hands should touch over the crown of your head and elbows pull in towards your waist.
5️⃣ Same goal post movement but arms extend overhead. (Notice my arms aren’t parallel to the floor. That’s because I’m super tight and therefore limiting my range to what I can do without compensating by arching into my low back.)
6️⃣ Rotate goal post towards the ceiling, then extend arms over chest and pull elbows to the floor like you’re doing a bench press.
7️⃣ Scissor your arms.
8️⃣ Turn sideways on the roller and roll your upper back out from the bottom of your ribcage to your upper traps. Try with elbows wide, then elbows closed around your head, bias towards one side, and then the other.
9️⃣ Park hips down with roller on the bottom of your hips down. Keeping your low back still, arch your upper back over the roller a few times, then rotate side to side.
Seriously, this is heavenly. Give it a shot! Remember if something hurts (beyond discomfort)... STOP!
Include this into your warm up to switch on your smaller mid and upper back 💡
Have suffered from postural issues for a long time. 50 pulses of the following everyday will strengthen those intricate muscles that assist with great posture. Will also help achieve any chin up goals you may have 💪🏽
🔊 SOUND ON! 🔊🙌🏼 Thank you ALL for voting in my stories! 🙌🏼 It was a close race so I’ll post single leg stretch for Day 5️⃣. 👀 WATCH MY STORIES TO VOTE FOR DAY 6️⃣ 👀 •••••••••••••••••••••••••••••••••••••••••••••••••••••• DAY 4️⃣ PULL STRAPS •••••••••••••••••••••••••••••••••••••••••••••••••••••• 7 straight days I will be showing highlights from my TAP FOR TIP SERIES from early 2017. I take great pride in this series as it was revolutionary for learning #pilates on IG. No #pilatesinstructor had spoken on IG up until this point. It thrills me to see it on IG as a norm now. What a great learning tool!
•••••••••••••••••••••••••••••••••••••••••••••••••••• AUTUMN 🐕 UPDATE: I have some very heart breaking decisions ahead of me in the very near future. I treasure every day with her. Her well being, comfort and quality of life is my top priority. Reality is hitting me and my heart is breaking.
Apex Cervical Orthosis to the rescue on poor posture and loss of neck curvature!!
Most people struggle with a loss of neck lordosis and don’t even know it. Instead of your neck being “C” shaped, it becomes straight or even worse, a reverse curve. It IS fixable .. with your daily commitment and the right tools. Don’t wait until you get spinal disease, pain and arthritis to try and change.
$25 + free shipping! Go to products under link in bio to shop now!!