Corrective Exercises - Upper Body Posture

Trainer : Cary Raffle

Introduction

The goal of every core stabilization training program should be to increase dynamic postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the shoulder complex to allow for the expression of functional strength.

Warm Up

Start by foam rolling the key areas (determined by the assessment) then warm up on the Precor (or your favorite cardio equipment) for 5-10 min. and follow it up with static stretching.

Cardio Program

ActivityIntensityDurationComments
Elliptical50-65% HR Max20 min.Perform cardio activity AFTER weight training

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Sternocleidomastoid - SMRFlexibility 120-30 per spot   
Latissimus Dorsi – SMRFlexibility 120-30 secs per spot   
Chest – supine on foam rollFlexibility 1-230 secs   
Pectoral – Against WallFlexibility 1-230 secs   
Lat - Kneeling with Stability BallFlexibility 2-320-30 sec.   
Levator Scapula: StandingFlexibility 1-220-30   
Upper Traps Seated StaticFlexibility 1-220-30 secs   
SternocleidomastoidFlexibility 1-220-30 secs   
Abdominal - 4-point drawing-in maneuverFlexibility2-312-25  50-70%60-90 sec.
Iso-Abs – ProneExercise2-312-25  50-70%60-90 sec.
Cobra - Prone on Stability BallExercise2-312-25   60-90 sec.
Scaption: Standing with DumbbellsExercise115 4 second negative  
Rear Delt FlyExercise115 4 second negative  
Row - Seated CableExercise215 4 second negative  
Shoulder Internal Rotation - Standing (Free Motion)Exercise215 4 second negative  
Upper Extremity Flexion Technique Drawing a Sword (with Tubing)Exercise210-15 4 second negative  

Cool Down

Same as warm-up. 

 

 

CARY RAFFLE MS CPT MASTER TRAINER 917.603.3813 cary@caryraffle.com

Program Exercises

STERNOCLEIDOMASTOID - SMR

Reps: 1 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 per spot

View video
Preparation :
  • Standing beside a wall place roller against the wall and gently position the side of your neck against it.
  • Tilt the roller on a slight angle with the front being lower than the back.
Movement :
  • Activate the core/glutes by drawing in the navel and squeezing your glutes. Also keep the scapulae retracted.
  • Apply a small amount of pressure to the roller in the sternocleidomastoid area, gently move it around/up & down that area until a tender point is located.
  • Stop on the tender point, once it has eased by approx. 75% move on.


Notes : Yes this looks really weird but it works. Be gentle, try it against one of the pillars at NYSC Wall St

LATISSIMUS DORSI – SMR

Reps: 1 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 secs per spot

View video
Preparation :
  • Position yourself on your side with arm outstretched and foam roll placed in axillary area.
  • Thumb is pointed up to pre-stretch the latissimus dorsi muscle.
Movement :
  • Roll along the latissimus dorsi towards the insertion at the shoulder joint.
  • Movement during this technique is minimal.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : Roll slowly and dont forget to hold at tender spots

CHEST – SUPINE ON FOAM ROLL

Reps: 1-2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

View video
Preparation :
  • Lie supine on foam roll as shown.
Movement :
  • Extend arms out to sides perpendicular to the torso as shown.
  • Keep arms straight with palms up.
  • PUSH BACK OF HANDS TOWARD FLOOR.

Notes : you can also do this in a doorway, against a pillar or cubicle wall....IMPORTANT, bend knees and keep body straight, don't lean forward or twist

PECTORAL – AGAINST WALL

Reps: 1-2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 secs

View video
Preparation :
  • Stand against an object and form a 90/90° angle with your arms as depicted.
Movement :
  • Draw your belly button inward.
  • Slowly lean trunk forward from stationary arm until a slight stretch is felt in the anterior shoulder and pectoral region.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

Notes : You can also do this in a doorway, against a pillar or cubicle wall...IMPORTANT: keep knees bent, posture straigt and upright, and don't lean forward

LAT - KNEELING WITH STABILITY BALL

Reps: 2-3 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 sec.

View video
Preparation :
  • Position client in kneeling position with one arm on stability ball as pictured.
Movement :
  • Turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion).
  • When first resistance barrier is felt, hold for 20-30 seconds.
  • Repeat for 2-3 reps then switch to the opposite arm.

Notes : remember to stretch by gently extending the arm out, keep the shouders in a straight line (you aren't stretching if your shoulder is moving far forward on one side)

LEVATOR SCAPULA: STANDING

Reps: 1-2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30

View video
Preparation :
  • Stand in optimal alignment.
Movement :
  • Slowly, laterally flex your head left and look down (lower chin) toward the floor until a slight tension barrier is felt (right side).
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Move slowly! Stretching should never produce pain!
  • You may need to "play" with different head positions to find specific areas of tension.


Notes : These similar stretches can be done seated or standing

UPPER TRAPS SEATED STATIC

Reps: 1-2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 secs

View video
Preparation :
  • Sit in neutral spine.
Movement :
  • Depress scapula while laterally flexing the neck to the opposite side.

Notes : These similar stretches can be done seated or standing

STERNOCLEIDOMASTOID

Reps: 1-2 | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: 20-30 secs

View video
Preparation :
  • Start in optimal posture and place right arm behind body while depressing shoulder.
Movement :
  • Draw your belly button inward
  • Tuck your chin inward and slowly draw your left ear to your left shoulder
  • Progress by rotating upward toward the ceiling until a slight stretch is felt on the right side
  • Hold for 20-30 seconds.

Notes : These similar stretches can be done seated or standing

ABDOMINAL - 4-POINT DRAWING-IN MANEUVER

Reps: 12-25 | Sets: 2-3 | Intensity: 50-70% | Tempo: -- | Rest: 60-90 sec. | Duration: --

View video
Preparation :
  • Assume a 4-point stance on hands and knees in a neutral spine from head to sacrum.
Movement :
  • Draw the lower abdomen up and in while breathing naturally.
  • When performed correctly, the lower abdomen will elevate before upper.
  • The client must maintain neutral spinal posture. There should be no movement from the spine while drawing inward.
  • Maintain engagement for designated time, repeat.


Notes : The exercise should be ONLY performed with ideal posture and should be stopped when your structural integrity is compromised. (No wobbling!) Progress to slowly raise one arm and one leg while keeping drawn in with perfect posture - the primary goal is to maintain the alignment NOT to raise the arm and leg.

ISO-ABS – PRONE

Reps: 12-25 | Sets: 2-3 | Intensity: 50-70% | Tempo: -- | Rest: 60-90 sec. | Duration: --

View video
Preparation :
  • Assume a prone position on forearms elbows positioned under shoulders.
Movement :
  • Draw your lower abdomen inward toward your spine.
  • In optimal postural alignment tighten buttocks and lift body up onto forearms.
  • While maintaining the abdominal draw-in contraction, hold optimal alignment for desired duration.
  • Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
  • Keep chin tucked in.
  • Reduce time if form is compromised. Form is more important than how long you hold!

Notes : The exercise should be ONLY performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

COBRA - PRONE ON STABILITY BALL

Reps: 12-25 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: 60-90 sec. | Duration: --

View video
Preparation :
  • Lay in prone position with stability ball positioned under upper abdominals below the sternum.
  • Legs straight, with core and glutes activated.
Movement :
  • Brace the spine by drawing your lower abdomen inward.
  • Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.
  • The chin should be tucked in while lifting the torso off the stability ball.
  • Hold position for recommended time.
  • As strength increases, repetitions may be held for longer periods.
  • If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not externally rotate the hips). Keep feet straight ahead throughout the entire exercise.


Notes : The exercise should be ONLY performed with ideal posture and should be stopped when your client’s structural integrity is compromised.

SCAPTION: STANDING WITH DUMBBELLS

Reps: 15 | Sets: 1 | Intensity: -- | Tempo: 4 second negative | Rest: -- | Duration: --

View video
Preparation :
  • Begin standing on both legs in good postural alignment, with dumbbells in hands.
Movement :
  • Draw your navel towards your spine and squeeze your glutes for spinal stabilization.
  • Raise the dumbbells and externally rotate shoulders into abduction through the full range of motion overhead.
  • Do not allow your head to 'jut' forward as you raise the dumbbells.
  • Maintain optimal spinal alignment throughout movement.


Notes : 1. do not raise as high as shown in the photo; 2. arms should be 30 degrees forward, so in between a lateral raise and a front raid, with thumbs up; 3. squeeze shoulder blades together and you should feel this in the back of the shoulders if you are doing it right

REAR DELT FLY

Reps: 15 | Sets: 1 | Intensity: -- | Tempo: 4 second negative | Rest: -- | Duration: --

View video
Preparation :
  • Sit "tall" in neutral spine.
  • Align shoulders with the axis of rotation.
Movement :
  • Perform the motion with emphasis on generating motion from the rear shoulder musculature.
  • Return at desired rep temp.


Notes : This exercise must be done with correct form to emphasize the muscles that pull the shoulders back - we are emphasizing middle/lower traps and rhomboids - and avoid using the ones that pull them forward and up. 1. Keep chest off the pad 2. Shoulders start in a neutral position, arms are straight at the elbow, squeeze blades together 3. DO NOT allow shoulders to round forward, lower weight if necessary

ROW - SEATED CABLE

Reps: 15 | Sets: 2 | Intensity: -- | Tempo: 4 second negative | Rest: -- | Duration: --

View video
Preparation :
  • In proper alignment it in the machine and make any adjustments necessary to fit your body.
  • Hold the bar with arms extended at the chest level.
Movement :
  • Draw your abdomen inward toward the spine.
  • Row the bar by flexing your elbows and bringing the thumbs towards armpits while retracting and depressing your shoulder blades.
  • Avoid letting your back arch and/or head to jut forward.
  • Hold and then slowly return the arms to original position by extending the elbows.


Notes : USE CLOSE GRIP, keep elbows in close to the body, make sure that the shoulder stay down, pull elbows back and squeeze shoulder blades together when performing exercise.

SHOULDER INTERNAL ROTATION - STANDING (FREE MOTION)

Reps: 15 | Sets: 2 | Intensity: -- | Tempo: 4 second negative | Rest: -- | Duration: --

View video
Preparation :
  • Adjust one cable arm as shown and select desired starting weight.
  • Grasp handle and assume square stance position with upper arm at side and elbow bent at 90 degrees as shown.
  • Externally rotate to desired start position.
Movement :
  • Brace Spine by drawing your lower abdomen in.
  • Maintaining proper posture, start movement by internally rotating forearm to the finish position as shown.
  • Check alignment and positioning and repeat press.
  • It is important not to let your upper arm move during the movement.
  • Slow and deliberated movement.  Allow no momentum.
  • Keep both feet on the floor with a slight bend in knees to maintain balance and stability.
  • Variation:  Alternate Arms, also Shoulder External Rotation.


Notes : DO THIS IN REVERSE!!! Rotate externally (out) instead of in. DO NOT use heavy weight, maintain control and keep shoulders in alignment. This is a slow, steady endurance exercise. use a towel between elbow and body to keep a small space. STOP IF YOU EXPERIENCE PAIN.

UPPER EXTREMITY FLEXION TECHNIQUE DRAWING A SWORD (WITH TUBING)

Reps: 10-15 | Sets: 2 | Intensity: -- | Tempo: 4 second negative | Rest: -- | Duration: --

View video
Preparation :
  • Stand 'tall' in neutral spine.
Movement :
  • Move the arm up and out across the body externally rotating the shoulder while doing so.


Notes : This can also be done with light weight on cables. Proper form is essential, do not allow the shoulders to come forward or the trunk to rotate, use a lower weight or easier tubing if this persists.

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