Supermans - Prone Hyper Extension

Written by Kevin McVay

Superman

The superman strengthens the erector muscles that run along the spine. They play an important role in spinal stability in the upper and lower back.

This is helpful when your spine is under heavy loads while lifting and counteracts the negative effects of sitting. It is a static floor-based movement that challenges your core and lower back.

Starting Position:

Lie face down on the floor with your legs extended at a comfortable width and ankles slightly flexed with your toes pointed. Arms extended overhead.


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Band High Reverse Pull

Written by Kevin McVay

High Reverse Pull

The back of the shoulders, by comparison, are often neglected.

This type of muscular imbalance can contribute to shoulder pain and injuries, not to mention a "hunched forward" appearance and poor posture.

As a result, it is important to incorporate exercises into your routine that target the back of the shoulders, to mitigate some of the side effects of slouching and the High Reverse Pull happens to be an excellent option.

The Rotator Cuff is a group of muscles and tendons which function to stabilize the shoulder. Rotator Cuff injuries are all too common. This movement will gently strengthen the Rotator Cuff if an injury is present.


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Scapular Retraction

Written by Kevin McVay

Scapular Retraction

This is a strengthening movement for the scapular (shoulder blade) and the back of the shoulder.

If you have pain with the shoulder joint in the back or a restriction in the front of the shoulder, this is an excellent exercise for improved posture and upper back strength.

The subscapularis muscle plays an important role in providing front shoulder joint stability, and ability to rotate the arm. It balances the end of the upper arm into the shoulder joint during functional movements of the arm/shoulder and assists the other rotator cuff muscles.


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