Watch the video: https://youtu.be/GcV1Qdt686E
Sup BWF people,
I created a post a few months ago in regards to improving posture and upper cross syndrome. It got a lot of love here so thought I would post this update to it.
The original post was a flexibility and strengthening routine that would be performed 2-4x per week. I still think this routine should be used as a solid foundation but incorporating a daily practice can really help speed up the process.
I called the exercise a standing shoulder extension reach which is something you've probably seen before. However by performing it in an active way it can stretch and strengthen at the same time. The important form cues to note would be:
- Chin tucked and tongue on the roof of the mouth to active deep cervical flexors and stretch neck extensors/levator scap.
- Shoulders retracted and depressed to stretch the pec minor, bicep brachii and surrounding fascia.
- Pelvis neutral and avoiding excessive lumbar extension but rather focus on extending through the thoracic.
- Actively reach down towards your feet to activate and strengthen the lower traps/rhomboids.
The exercise can be performed for 1-3 sets x 20-30s every day. It's a pretty straightforward exercise that can be performed if you're sat at work on a chair or anywhere really. Basically, there are no excuses to not give it a try