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Posture Program

15 mins

Forward head posture, rounded shoulders

66f6338cd016ccb53f7c7fa5

Summary Input

Should Y, T, I (Unilateral)

668dcb2ad8c8baa4fbfe2ae4

Mobility

Should Y, T, I (Unilateral)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lying in a prone position on the floor, make a fist with one arm and rest your head on it
With the focus arm, point your thumb up and flex your shoulder into a Y position. Focus on maximal range of motion each rep
Slowly lower and extend out to create a T. Again, the focus is reaching your max range
Slowly lower and extend backward to create an I. Reach that maximal range once again
Ensure each rep is done in a slow, controlled manner. Each rep is done with purpose!

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Should Y, T, I (Unilateral) muscle groups

66ca85253e1a87a7be7b42b0

Bodyweight

Wall Angels

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start by setting 4 points of contact to the wall: heels, bum, upper back, head
Set your arms in a 90 degree position with as much of your arms in contact with the wall
Before you start this movement, I want you to draw your belly button toward your spine and maintain this position
Now, extend your arms upward into shoulder flexion (keeping contact on the wall from every limb)
Control back downward to the 90 degree position, squeezing your shoulder blades together
Note: it is difficult to have all points of contact on the wall whilst keeping a flat spine, do not stress if you aren't there when you first do this exercise

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Abs

Deep Squat Bilateral Shoulder Flexion

66a71a50173930de38de0f9c

Mobility

Deep Squat Bilateral Shoulder Flexion

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Start the movement by finding your deep squat position. Really try and push your range of motion through the hips
Straighten your back to remove any rounding in your spine
With straight arms, flex through your shoulders maximally, pushing the range of motion through your upper back
Ensure you maintain the deep squat position the entire time

Where you should 'feel it':

Primary Muscles:

Lats,Hips

Latissimus Dorsi,Hips

Secondary Muscles

Traps