Imagine this - you're walking down a dark alley and in the distance you see a shadow of what looks like a creature..maybe part human, part gremlin and their hunched over a meal, ready to dig in. Oh wait. Nope, Not that at all. It's just a guy with poor posture walking down the street with his kid. How embarrassing...you almost screamed like a girl!
In an effort to rid the world of these monster like sightings, I'm going to focus this blog in our From Desk Life to Best Life series, on shoulder mobility and how to manipulate them and reinforce good posture while sitting.
LET'S DIVE IN: SHOULDERS
One of the first things that beings to happen when you sit at a desk is your shoulders slowly start to creep forward. The fascia that encapsulates the front of your shoulder starts to hammer down on your pec minor, (one of the chest muscles), causing it to shorten. Once the pec starts to shorten, your shoulders are on a one way course to meeting in front of your sternum.
To stop this, we must release the pec minor and then stimulate the muscles that pull our shoulders down and back, (rhomboids and lower traps). Don't worry if you don't know what these are, you just have to be able to do the motions.
In the video below I discuss how to use a lacrosse ball to release your pec minor and then scapular depression and retraction to activate the muscles required to keep your shoulders down and back. The third and fourth videos are fun movements that keep the shoulders moving and grooving. You can do any of these all day long no matter where your are.
Check back next time on how to attack your neck and head to eliminate the dreaded forward head posture. To check out previous blogs from the series, click here or visit my YouTube channel for additional exercises.
QUICK TIPS: Pec Minor Release
QUICK TIPS: Scapular Depression and Retraction
QUICK TIPS: Up and Overs for Shoulder Mobility
QUICK TIPS: Windmills for Shoulder Mobility
ABOUT COACH MATT PIPPIN
Matt is a Strength and Conditioning Coach and Level 3 Fascial Stretch Therapist with over 15 years experience in his field. After years of playing sports as a child, Matt gained an interest in health and wellness and decided to pursue a career in strength and conditioning. He graduated from the University of South Florida with a degree in Exercise Science in 2005. During college Matt played rugby and interned as a Strength and Conditioning Coach with the football team.
Post graduation, he worked with professional athletes as the Head Strength and Conditioning Coach for NFL Europe's Berlin Thunder. For 8 years, Matt worked in Chicago, IL at the East Bank Club as a Master Personal Trainer, Performance Coach and Fascial Stretch Therapist helping athletes and weekend warriors achieve their personal goals. Inspired by the overall quality and active lifestyle that California is known for, Matt and his wife Jennifer moved to San Diego in the summer of 2014 and haven’t looked back!
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)