Stability and Posture of the Upper Back........

It is important to have a good stability and posture of the upper back. No matter if you are a runner, swimmer, cyclist or you use the gym it is key to incorporate these exercises into your daily exercise routine. If you have a weakness in your upper body, you will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees.

These easy exercises will enhance:

Shouder stability

Rotator cuff strength

increase scapular (upper back) strength

The scapular area consists of:  shoulder blades, rhomboids. rotator cuff, middle trapezuis,posterior deltoid and subscapularis) These are all stabilizing muscles of the upper back

Lacking strength in these stabilizing muscles will cause our posture to suffer and will result in stress and pain in other areas.
I will be including these simple execises into my exercise routine especially because of my time on the bike and my body is going to be in different positions so I most definately need to ensure that these stabilising muscles are stong.

Prone Y over Stability Ball

Prone T – focus on initiating the movement with the muscles between the shoulder blades versus the shoulder being driven forward

Prone T over Stability Ball

Prone Y –keep thumbs pointed upward and gently bring arms to parallel to the floor. Slowly and controlled.

Prone W over Stability Ball

Prone W  - Squeeze shoulder blades as close together and downwards as you can. Hold this position for 5-10 seconds and then relax.

 

Feel free to leave any comments below:)