Cleaning up Rounded Shoulders & The Dreaded Forward Head

As promised, I'm posting what the focus of the Mobility and Corrective Exercise class at CrossFit 5885 will be on this weekend and what equipment to bring.



The Mobility and Corrective Exercise 
for Saturday September 19th, 2015 will focus on addressing mobility restrictions that result from a constant forward head position, rounded upper back with resulting internally rotated shoulders (texting head heavy computer use posture).

If you have tight and/or painful pectoral, deltoid, biceps or elbow issues this mobility and corrective exercise session IS FOR YOU!  

We will be mobilizing the tissues around the front of the shoulder, (anterior deltoid), the lat muscles, underneath the shoulder blade (subscapularis) and elbow.  

For the Corrective Exercise component, we'll focus will on exercises to improve rotation and flexion of the neck without the shoulder driving the motion, and proper scapula (shoulder blade) and humeral (upper arm bone) rhythm.

Equipment

We'll be using the pull-up bands and a barbell for some of the movements.  If you own the following, please bring:  

  • a softball (if you don't own one, a lacrosse ball will work)
  • Yoga block 
  • Flossing band (we have some at the gym, but if you own your own)

  Learning how to mobilize and care for your body by addressing your muscle and joint balance is important for any CrossFit  or recreational athlete.  Remember that the things you do the most (sitting, working at a computer with your head forward and using a mouse or texting) demands that these imbalances be corrected BEFORE you take that posture into repetitive strength building movements that require excellent body position and human kinematics.  Come and undo the damage from faulty form/bad technique and poor/incorrect posture and learn how to do some basic maintenance on your beautiful self.  I hope you can make it!

  This class is open to both CrossFit 5885 members and the public.  If you'd like to attend, simply purchase a 10 class punch pass.  Punch passes include CrossFit WODs, CrossFit Swimming, Spin class, Barbell Club, Yoga for Athletes AND the Mobility and Corrective Exercise class.

Questions?  Please contact Deb.  

 

Stock Photo Credit: Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   You can follow Deb on Facebook, TwitterGoogle+, and LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.