Two easy cues to apply when improving your seated posture, without the often used cue “shoulders down and back.”
1. Bring your pelvis forward. 🔺 This makes it virtually impossible to hunch your shoulders
2. Lengthen your spine. 🔺 Imagine a string is pulling from the top of your head.
Evolution has lead to us slouching in an energy conserving posture. In this position, muscles are relaxed. We are not made to be in this position. It is normal for this to feel uncomfortable at first, but that’s the idea. We WANT to be using muscles while sitting 👌🏽
RETURNING TO THE BENCH
RETURNING TO THE BENCH
We are letting the secrets out today to go from shoulder pain, to back under the bar! 💪🏽 Remember, Mobility and Stability before ability.
1. Start with the Shoulder Big 3 and some Cervical/ Thoracic Extension (see previous videos).
2. Lock Lat Pulls 🔺Depress the shoulder blade, bring the elbow down towards the pelvis and lean to the side.
3. Dumbell External rotation sidelying 🔺Must be done sideyling because we go against gravity and is more specific to lying on the bench. 🔺Pull shoulder blade down into back pocket. 🔺Externally rotate to horizontal. 🔺The important thing is the set up of the shoulder blade.
💪🏽 Now we integrate it to the bench press.
4. Bench press. 🔺Pull shoulder blades down into back pockets, creating an arch. 🔺Keep everything tight. 🔺Push through the feet as you push up. 🔺Keep your shoulder blades down into your back pockets the whole time (the lats will be working hard here).
THE SHOULDER BIG THREE
The Shoulder Big Three
This is shoulder activation. The purpose is to prepare the shoulder for loading.
Three movements: 1️. Arms by side, palms up. This is shoulder internal rotation (uses rhomboids and trapezius especially for scapula control, lat and subscapularis for internal rotation and shoulder extension) 2️. Palms down. This is External Rotation. (Infraspinatus and teres minor). 3️. Arms out 90 degrees abduction palms down. (External rotation)
Aim for 2 sets of 15-25 reps.
Twice per day in early rehab. Always done pre training 💪
As humans, bending backward and rotating are normal movement patterns, so it’s important that we perform them often.
These days, the majority of time is spent sitting and hunched over. We have not evolved for these positions 🪑 No wonder it leads to pain and poor movement patterns.
Even if we are sitting up tall, we are generally holding static positions, so movement is crucial.
Here are two easy, yet effective movements for you to do throughout the day while sitting down or before your training session.
They can be performed on a chair or on the bench press.
1. Back extensions x 10. 2. Rotation x 10.
The use of technology, daily seated postures and stresses have lead to the common presentation of a stiff neck and shoulders.
As hunter gatherers we are made to have a variety of movements in our neck.
When the head is sitting in front of the cervical spine, we must bring the head back into its natural lordosis.
The human head weights approximately 8kg, if it’s sitting forward, it increases that weight!
Here are some great self-mobilising techniques.
1. Look to the ceiling (extend the neck) x 10. 2. Side bending (Laterally flexing) the neck x 10. There’s nothing wrong with looking up. Your spine will not go to a position that it is not naturally able to do.
We should be putting all joints in the human body through their natural ranges of motion every day.