Amanda Biskのインスタグラム(amandabisk) - 12月23日 17時21分

BETTER POSTURE with 4 of my go-to back & shoulder exercises☺️ Do these AFTER the shoulder stretches I showed you on my last video 👍🏼 (stretching beforehand will help to promote better shoulder movement and correct muscle contraction of the muscles between and around your shoulder blades) 👊🏼
👉🏼 3 Rounds of 20 reps each exercises (increase to 30 reps for advanced)
*IMPORTANT* Make sure your shoulders are pulled down away from your ears before each exercise (notice how I set up my shoulder position FIRST)...and keep your forehead down on the ground to avoid over activating your lower back & neck and to really isolate upper back & shoulder blade muscles 💪🏼
1. LYING OVERHEAD LIFTS
Thumbs point up to encourage activation between your shoulder blades
2. LYING ‘T’ LIFTS
Also point thumbs up for this one!
3. LYING OVERHEAD REACH
Try to squeeze your shoulder blades together every time you return your arms to ‘cactus’ position.
4. LYING LOCKED EXTERNAL ROTATION
This one is great if you have ‘winged scapula’ like me! Keep your elbows glued to the ground and only lift your hands as high as you can (even if it is just 1cm!)
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Try to keep your pace slow and controlled. If you notice you are losing technique (shoulders creeping up to ears or you over activate your lower back), have a little rest, reset, and continue ☺️ If you suffer from hunched posture, sit at a desk all day, have shoulder pain/injury, or your shoulder blades ‘wing’ these are perfect to do everyday! 🙌🏼 #betterposture #workouttips
ab♥️x
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Find follow-along workouts & yoga classes on my app ‘Fresh Body Fit Mind’ 🍃🙌🏼 iPhone & Android 📲
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Music: Feels (Jai Wolf Remix) - Kiiara

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