Happiest of birthdays to my little bikini babe @letty.villafana 🎉🎈🎊 She makes me smile almost as often as she gives me headaches 😂 (jk, you make me smile way more!) Although she can't enjoy cake and goodies today, I'm wishing her a day filled with love, blessings and lots of good vibes! (Cake in just a few more weeks!) I hope it was a great one beautiful, 30 never looked so good! (Except when I turned 30 of course. 😉🤣) love ya! 💖💖💖 #thepros#prophysiquesfamily#fitchoicefoods
With our daily work habits💻 and recreational activities 📱, the anterior shoulder and chest likely need some opening up. This is a great set of drills to prime your shoulders for OVERHEAD work and pressing 🙆🏼 as well! Grab a dowel rod for this one.
First four clips are a mix of abduction and extension of the shoulder to target both the CLAVICULAR ↖️ head of pectoralis major and the STERNAL ⬅️ head of pectoralis major. Both heads insert on the humerus, and thus act together to medially rotate and adduct the arm at the glenohumeral joint. Notice, Dr. Glidden works in some thoracic mobility after stretching ↖️⬅️ in both directions. Take the dowel rod to end range of the shoulder, then add in rotation from the thoracic spine in the same direction. Go nice and easy with these exercises, don't rush or push too forcefully. A balance between shoulder mobility and stability is VERY important, but thoracic spine MOBILITY is essential for healthy shoulders!
With the dowel rod behind the back, gently pull up ⬆️ or down ⬇️ to further stretch your internal and external rotators respectively. Angle the rod a little bit to get a more comfortable stretch.
Next exercise: Shoulder dislocations. Don't worry, this exercise does NOT result in dislocated shoulders! However, it is great for all-around shoulder mobility, and it's super easy. Hands should be about snatch-width apart (or as far as your bar will allow). Keep your ribcage tucked in ↩️ and your glutes squeezed as you perform, as to avoid excess arch in your low back. Bar goes back and forth over your head, and again, take your time!
Final exercise is not only great for shoulder mobility, but it also gets your rotator cuff muscles fired up 🔥 and ready to work! We call these ones "around the worlds".. perform in both directions!
As always, keep moving! #shoulder#mobility#posture#movement#pain#prevention#neck#deskjob#chiropractor#pecs#flexibility#gym#workout#movementprep#trainer#tips#educate#formandfunctionacademy#parkavenuespine
I've spent the past month getting my strength back lifting heavy & keeping my reps high, since I had a knee injury during my last prep. Happy to see I'm finally getting my weight up!! #lightweight#legday#strength#getyourweightup