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16 Cards in this Set
- Front
- Back
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Let's start with the upper back exercises. Can you list all 8?
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1. pectoralis stretch
2. thoracic extension 3. Arm slide on wall 4. Scapular Squeeze 5. Mid-Trap exercise 6. Thoracic Stretch 7. Quadruped arm/leg raise 8. Rowing exercise |
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List all the upper back stretches 3
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thoracic stretch (flexion)
pectoralis stretch thoracic extension |
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show and describe the pectoralis stretch
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hold 15-30s x3
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show and describe the thoracic stretch. what else can you do with it?
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except with head and and hands behind the head. Try to push your head to your belly button.
You can do isotonic hamstring contractions with it. |
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describe the thoracic extension
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like doing a full nelson on yourself except with elbows to the side
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Which upper back exercises can you do at the desk? (allowed to repeat) 2
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thoracic extension
scapular squeeze |
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describe the scapular squeeze
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squeeze shoulder blades together with arms at your sides.
5s repeated 10 times x 3 |
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What is a more challengin version of the scapular squeeze? how do you do it?
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the rowing exercise- either need a rubber band if sitting upright or weights if prone.
start with arms 90 degrees in front of you and then abduct them while squeezing your shoulder blades together. |
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What upper back exercises can you do with weights or are nexcessary to be on the floor? 4
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1. arm slide on wall
2. mid trap exercise 3. quadruped arm/leg raise 4. rowing exercise |
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describe the arm slide on wall.
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back against wall
elbow and wrist against the wall with weights raise arms superiorly while floowing the wall 3 sets of 10 |
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describe the quadriped arm/leg raise. what precautions to take?
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on all 4's, raise opposite arm/leg at one- may use a weight
make sure to contract your abs! 10x each side |
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describe the mid trap exercise.
what are you targeting? |
target mid traps which pull the shoulders directly back
lay supine with pillow under your chest with weights in hands and thumbs toward ceiling and arms out straight to the side, lift up to the ceiling 3 sets of 10 |
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describe the rowing exercise that I can do without bands.
what ca you compare it to? |
with weights, lie prone off the bed
start with arms 90 degrees in front of me abduct until they are in extension like a version of scapular squeeze with resistance |
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what muscles am I working out in the arm slide on wall exercie? 2
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upper traps and deltoids
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Which exercises work out my scapula? 3
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1. scapular squeeze
2. mid trap exercise 3. rowing exercise |
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what two exercises were combined in the back ercise I used to do with the yoga ball?
what two muscles are involved in each motion? |
rowing exercise (scapula and mid trap) followed by arm slide on wall (upper traps and deltoids)
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