Fundamental movements are the building blocks for healthy movement patterns and pain-free shoulders. Learning to integrate these five movements into your everyday motions, from sports to putting the dishes away, will help you build strong, stable shoulders capable of doing whatever it is you ask of them.
These fundamentals apply to everyone, from athletes to regular people.
The only equipment you'll need is a strength band for movement 5. If you don't have one, you can use a bungee cord, leggings, or anything else with a little stretch.
Movement 1 is going to prevent impingement in the subacromial space.
Movement 2 prevents and corrects poor posture. It also reinforces movement 1.
Movement 3 is a combo. You'll improve your cervical spine health and decrease shoulder tension. (Extra good for people who carry their stress in their shoulders.)
Movement 4 restores external and internal rotation of the upper arm, keeping your arm properly seated in the shoulder socket.
Movement 5 helps build good shoulder girdle alignment. It applies to all pulling motions and exercises you find yourself doing during your day.
Remember to fight yourself at the end range of motion on these movements. That's how you improve!
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IN THIS VIDEO
00:00 - Intro
01:22 - Movement 1: Scapular Posterior Tilt
03:24 - Movement 2: Thoracic Spine Extension
06:10 - Movement 3: Chin Tuck
07:50 - Movement 4: Axial Rotation
10:37 - Movement 5: Reversing
12:15 - Routine Summary
13:15 - Next steps
RESOURCES AND LINKS MENTIONED
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ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
17 май 2024
