#docjenift

Outro vídeo da série relacionada a cintura escapular. Gostaria de saber algo sobre essa região? Mande suas perguntas via direct que semana que vem responderemos todas elas. #Repost @docjenfit (@get_repost) ・・・ ✨BUILD SCAPULAR MOBILITY✨ Happy Saturday! Need something to really pump up the strength gains this weekend and make those shoulders, shoulder blades and upper back bulletproof?! . 💥The Terrible 5's💥 The object is to keep the scapulae retracted back and away from the ears as you move through the 5 movements (except the last one). Try 5 reps of each movement - 2 sets. 1️⃣ Pull Aparts 2️⃣ Circles Clockwise 3️⃣ Circles CounterClockwise 4️⃣ Shoulder Flexion 5️⃣ Air Push-ups: retract as the elbows bend and protract as they straighten out 💥Wall Clocks💥 Start with a lighter band, hands extended straight out from the shoulders and shoulder blades protracted. Maintain protraction as you press into the wall ⬆️, ⬅️, and ↙️. Try 5 reps in each direction - 2 sets. 💥TB Shoulder Reaches💥 Start in a half kneel to increase core stability (start with knee on the ground first). Bend the elbows in front of the chest and protract the shoulders. Keep the shoulders away from the ears as much as possible as you reach overhead and back down. These all work to increase strength through the deltoids, serratus anterior, mid-low traps, and rhomboids. Give them a try and lmk what you think! Tag someone ready to pump up the strength gains 💪 #docjenift #move2improve #MyodetoxLA (em Quartel General Do Pai Da Kira)

Mais um vídeo da série relacionada a cintura escapular. Quer saber algo mais? Tem alguma curiosidade? Mande um direct #Repost @docjenfit (@get_repost) ・・・ ✨BACK SUPPORT FOR THE SHOULDER✨ Often times, muscles don't need to be rolled out and smashed on to gain mobility, but they actually need some neurological retraining by going back to the basics and teaching the brain how to activate the "correct" or more biomechanically efficient muscles. We can also practice this by placing the joint at where it feels safe in its "end-range" and performing "lift-offs" (as coined by @drandreospina) to slowly release the restricted tissue in its max range. In my opinion, most of these mid to low back stabilizers for the shoulder/scapula need more endurance, not strength. So, why are we doing 10-12 reps? Why not try holding?! This is where the true magic starts molding in the back 💫 🔹Prone I's, T's, Y's: can be done at the end of a table/bed/bench is it is too difficult starting with the arms on the ground. IMPORTANT: initiate the lift from the shoulder blades pulling DOWN and together. Only allow the arms to lift as high as the shoulder blades pull (the goal is not to drive them in the air as high as possible). Hold 5 seconds - 1 minute. Sets as tolerated. 🔹Lat/Teres Lift-Off: start with the arm at a comfortable height. Keep spine neutral. May do a small push down to activate lats, but when lifting, think of pulling the shoulder blade back and pulling from the lower trap. IMPORTANT: keep the elbow straight and no thoracic rotation. No cheating 😉 🔹Wall Flexion: breathe out as you reach your thumbs toward the wall, breathe in as they lower. IMPORTANT: keep the elbows straight and keep the shoulders away from the ears. Who is up to MOVE, actively release those upper traps, lats and teres without having to smash into anything?! #docjenift #move2improve #MyodetoxLA

Continuando a série de vídeos relacionados ao ombro. O que conseguem depreender destes exercícios? O que gostariam de saber sobre eles? #Repost @docjenfit (@get_repost) ・・・ ✨PROTRACTION vs RETRACTION✨ Happy Sunday! Hopefully you were able to catch all the shoulder videos from this week to start creating stability and strength through proper mobility. Today, I wanted to go through a very basic explanation of protraction vs retraction. When trying to create stability, think "I don't want to fall INTO gravity, so what do I have to do to resist gravity?" 🤔 BASICS: 🔹Hands on the ground: PRESS away from the floor = PROTRACTION 🔹Hands elevated: PULL away from the floor= RETRACTION External loads can change this concept when pushing or pulling weight. But when thinking of a basic body weight training, remember those two gems 💎 REMINDER: As always, if you're in pain, please go see your local therapist and stop trying to figure it out on your own! 🙏 We provide these videos as missing pieces to your already current program or reminders of how to prevent pain/injury. They're not all necessarily meant to be solutions. Why? Because we haven't evaluated you and you are special and unique! Every body will respond different to tissue injury based on causes and healing. 👌 Now, put your phones down and go enjoy the rest of a relaxing Sunday with loved ones 💕 #docjenift #move2improve #MyodetoxLA (em Quartel General Do Pai Da Kira)