Healthy Baseline: Get a Baseline and Get Moving by William Smith, MS, NSCA, CSCS, MEPD
Often clients will ask how much physical activity is recommended to maintain and improve health? My response is essentially the same. There are two key questions that need to be answered first: Continue reading →
People who exercise and those who do not, often neglect the upper back and rear shoulder muscles. Life has a way of bowing your upper back and rolling your shoulders forward. In technical terms, we are basically “internally rotated” within the shoulder girdle. Many things in life “internally rotate” us such as driving, sitting at a computer, playing video games, texting, carrying backpacks, bench pressing, pushups, situps and many more exercises and daily life events. So posture is critical to performance and our confidence. Perfect Posture is possible by adding in a few daily exercises for only a few minutes.
Basically, every “push” workout you do should be balanced out with a “pull” type of workout. You can do pull-ups to help balance out your pushups as well as supplemental daily exercises like the following:
Upper back exercise #1 – (Reverse pushups) – Lie on your stomach in the down pushup position. Lift your hands off the floor 2-3 inches instead of pushing the floor. This will strengthen your upper back muscles that balance out the chest muscles. Do 20-30 reps. Rear deltoids and rhomboids are the muscles used.
Upper back exercise #2 – (Birds) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades “pinch” and place them slowly in the down position. Repeat for 20-30 repetitions mimicking a bird flying.
This simple 3-4 minute program will help you keep your spine in proper alignment and fortify your delicate shoulder girdle. If you neglect these smaller muscles of the upper back and rear shoulder, all it will take is a fun toss of a football, baseball, or over head smash of a volleyball and your rotator cuff muscles will be talking to you immediately.
STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and TheS.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.
HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.
JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women and Combat Fat for Kids.