It's September, which means heading back into the classroom for lots of us, so this month's theme is Back to School! Which means back to mobility and activation drills to combat all that sitting. Humans aren’t meant to sit, yet we’re forced to. This September, we'll be providing tools to combat the obligatory numb butt and neck ache.
Exercise: Standing Vertical Pulldown
Purpose: To target the scapular depressors and retractors with the intention of inhibiting the scapular elevators to decompress the cervical spine
Who It's For: Students, teachers, custodians, parents, paras, tutors and everyone else who helps shape the minds of the future! (Also anyone with hips 😅)
Why We Love It: It decompresses the neck and improves the natural positioning of your shoulder blades
Procedure:
Stand rather close to a two-tailed resistance band that is anchored high overhead.
Grab each tail of the band with each hand with your elbows bent and at shoulder height. Be sure to relax your shoulders.
Pull down on the band with the muscles on the bottom side and middle of your shoulder blades, as you pull your elbows straight down to your sides. Be sure not to pull your elbows behind your trunk.
Pause for two seconds at the end of the range, feeling muscle activation in the lower middle of your back.
Slowly let the resistance band pull your arms back up until tension is released from the band. Keep your shoulders and neck completely relaxed.
Repeat as prescribed. Typically low load (light resistance) and high reps (12-20) is the prescription, with the goal being to retrain the movement pattern.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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