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303-440-1440
2868 30th St
Boulder, CO 80301

303-440-1440
2868 30th St
Boulder, CO 80301

Posts Tagged ‘Upper back’

Back, Shoulder Blade Stabilization: PULL/PULL

Back, Shoulder Blade Stabilization: PULL/PULL

Very fun move, heavier move, a fast move. Notice placement of arms, feels so good!! Things to feel: Keep chest up, weight in heels, lean weight back using load to balance, eyes are gazing over machine, shoulder blades are together and down on back, elbows drive the weight, keep wrists straight Load can be higher,…

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Shoulder/Back/Torso/Hips Integration: Single Arm Alternating Overhead Press with Obvious Weight Shift

Shoulder/Back/Torso/Hips Integration: Single Arm Alternating Overhead Press with Obvious Weight Shift

Things to Feel: Chest open, shoulder blades connected and stable, feet are slightly turned out, knees slightly bent, hips slightly bent, abs are contracted but allow movement. Anytime an exercise is divided into alternating segments, it becomes exponentially more complicated. Keep the range of arms shorter and don’t snap the elbows, squeeze the resistance through…

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Chest/Diaphragm/Ab/Shoulder Blade Integration: Standing Chest Fly

Chest/Diaphragm/Ab/Shoulder Blade Integration: Standing Chest Fly

Never do chest fly off a bench, the angle of load is too harsh on the deeper structures of the glenohumeral joint. If you want to know what structures, you will have fun looking up a diagram of the anterior aspect of the humeral head into the coracoid process. Have fun! Things to feel: Shoulder…

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Scapular stabilization-Lower W’s

Scapular stabilization-Lower W’s

Must have 2 long handles for this move or a long rope tied to a metal ring. Thicker rope works best, not too huge, you want to be able to wrap each end around each hand. Note the position of the machine arm. Things to feel/track: Weight in heels, knees slightly bent, abs engaged, back…

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Scapular Stabilization Short Pull

Scapular Stabilization Short Pull

Watch the move several times, pay attention to the machine position. If you don’t have the Long handles, you can create something similar with about 8 feet of rope and some climbing apparatus. Things to feel: Weight in heels, slightly bent knees, abs engaged, chest up, head lifted towards sky Inhale, fill chest cavity and…

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Static Squat Lat Pull Down

Static Squat Lat Pull Down

Notice the position of cable cross arms (notch 1,2,3 or 4) Facing the machine. Things to feel: Weight in mid foot to heels, butt is reaching away from machine, knees over the feet, Chest is up, abs are engaged, Head is looking down towards bottom of machine, no looking up, drive the elbows toward the…

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Scapula Stabilizing: Upper W’s

Scapula Stabilizing: Upper W’s

Notice position of the cable cross arms. Things to Feel: Weight in mid foot to heels, knees slightly bent, butt is leaning slightly away from machine, chest up, abs engaged, arms are holding a slight angle, elbows should be holding the angle, push through knuckles, feel fingers wrapping around the handle Breath: Inhale on the…

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Scapular Stabilizing: Standing Overhead Tricep

Scapular Stabilizing: Standing Overhead Tricep

Need to have the long handles, or the rope with two ends, it’s black usually hanging on the wall or this single cable free motions. Notice position of free motion arm. Things to Feel: Weight in mid foot, knees slightly bent, abs are engaged not sucking in, but more round and tight, Elbows stay in…

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Scapular Stabilizing: Short Pec Minor Active Stretch

Scapular Stabilizing: Short Pec Minor Active Stretch

You will need a rope set up or the long handles sold by free motion. Can also use a rubber band Things to feel: Weight is in mid foot to balls of feet, knees slightly bent, abs are on harder, chest up, shoulder blades together on the back, the band is on the inside of…

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