This week our focus is activation. We often find ourselves in a slumped posture with our shoulders rounded forward due to texting, driving, and time spent on computers. Then, when we all go to the gym and we do a lot of workouts that involve our chest and upper back muscles. Both of these daily and gym habits lead to tension found in the chest and upper back/neck area. That’s why we recommended in the first video to use a lacrosse ball to help reduce the tension in those areas.
The next step is to activate our back muscles, which are often weak from being in a lengthened position all the time. The goal is to activate these muscles so they can help us stay in a better posture. The last thing we want is for you to come the gym and try and lift overhead from a slumped mid back. (Do a quick test - try and do a snatch with a rounded back and then repeat while focusing on a straight mid back. You’ll feel the difficulty).
The other goal of these exercises is to start priming the rotator cuff and the scapular muscles. It is important that these muscles work in coordination with each other to maintain proper shoulder movement. You are not going to be making big strength gains with these exercises, but instead it is more important to maintain control during the movements.
Perform each of these exercises for 2 sets of 10. Check back next week where we prescribe exercises on how to strengthen the shoulder.