Episode 51: Scapulothoracic Series (1/7) - Open binder & windmill movement The time has come to address your poor posture and forward shoulders. The next handful of posts are going to be focused on the scapulothoracic region. Everyone must appreciate and understand this region's influence on mechanics above and below. This series will have an effect on the direct area As well as your shoulders, neck, and even your lumbar spine. To start the series I am showing you one of my favorite exercises to address joint mobility AND muscle length deficits. The first exercise is focusing on thoracic rotation, hence open the binder. The next exercise is a 3 for 1. Utilizing arm movement to initiate the movement you're improving thoracic rotation, following by going through your shoulder flexion/abduction range you're stretching your pec major sternal and clavicular fibers, pec minor, and your lats. I cannot emphasize enough how important it is to BREATHE during this exercise. Thoracic spinal rotation is dependent on rib movement and if you hold your breath, this movement could feel discomforting, and you increasing the chance of a muscle spasm. Take a deep breath through your nose prior to rotating and exhale during the movement. NOTE- at the end of your range you will achieve posterior tilt of the scapula, which is an essential movement to reduce anteriorly tilted scapulae and associated 'forward shoulders'. Stay tuned for tomorrow's post! #scapula #shoulder #thoracic #pecstretch #forwardshoulders Performed with the @chadwaterbury T ______________________________________________ The Prehab Guys: Optimizing human performance and functional capacity, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG and Twitter, like our Facebook page, and make sure to visit www.humanperformancetherapy.com #prehab #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex @craiglindell (at University of Southern California) https://www.instagram.com/p/BCO90oilcXH/?utm_source=ig_tumblr_share&igshid=psmzt5pw4i1i
