In the last blog post- I wrote about an e-cise routine that used my favorite postural exercise- the Static Back- to help reduce tight rounded shoulders with winged scapulas. While passive exercises can be very effective (why not use gravity to your favor?) ACTIVE e-cises are also excellent.
My favorite all-in-one active exercise in this case is Active Cobra.
Active Cobra Creates extension in the upper back, active work externally rotating the the shoulders. On your belly, press yourself up into a cobra position with your elbows on the ground. Hands should be in golfers position, with thumbs up. Keep head neutral, sink between shoulder blades, actively pressing out with hands (but not going anywhere- like you are pressing against a wall. You will feel the work happening in the shoulder, while the head remains neutral. The final part is to frog the legs, bending the knees and pressing the feet together. This E-cise, (minus the neutral neck) is a full body extension E-cise! (Given that gravity is a constant pull into flexion, getting our muscles into extension is great for them AND our posture!)
Ways of adding this in to a routine, would be static back, then the active cobra, finishing with standing arm circles...
For KIDS- flexed over their computer devices, have them switched from
Be in the cobra position to read a book or play a video game. This dramatically reduces the negative posture. I like to read books on the beach this way.
For more information or to schedule an appointment: contact Rachel Dixon at rachel@theartofbeingwell.com
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