As humans we always work with what’s in front of us (anterior) and seem to neglect the back (posterior). This leads to bad posture in the form of hunching over and rounded shoulders.
Here we will show you three simple mobility/activation exercises for the upper torso, which will help with your postural abnormalities allowing you to, lift with better form, technique and gain a better overhead press.
First Exercise – Thoracic Mobility with a foam roller In this exercise you will need a foam roller and a band. Place the foam roller on the ground and lie on it so that it touches both of your scapulae. Once you have done this wrap a band around your arms and reach overhead placing outward tension on the band. Now lean back on the foam roller while activating your core and trying to arch your upper back. Make sure you breathe out while lying back and hold this position for 10 seconds. Once you have held for 10 seconds slowly sit back up, then repeat 3-4 times.
Second Exercise – Opening up the chest with a foam roller. In this exercise you will need a foam roller. Place the foam roller on the ground and lie down with it placed in between your shoulder blades and running down your spine. Once in this position reach out to your side with your palms facing upwards to open up your chest. Next you want to try and externally rotate your arms so that your thumbs should be pointing down and hold this position for 10 seconds. Once you have held it for 10 seconds slowly bring your arms back to centre and repeat 3-4 times.
Third Exercise – Back activation In this exercise you will need a band. Grab the band shoulder width apart, so that when your arms are outstretched you have tension on the band. When in this position you want to pull your arms to your sides while pulling your shoulders back and squeezing your shoulder blades together. Once you have completed this slowly bring your arms back to the starting position making sure you don’t lose tension on the band and repeat. Do 10 reps each set for 3-4 sets.
Remember to do these exercises at home after a long day of work or prior to upper body days. Doing these exercises on a regular bases will help increase your ability to overhead press and assist in correcting any postural abnormalities in the upper torso.
Thanks for reading, make sure to tune into part 2.
Adam ‘Agile’ Fisher and Aristotle ‘Hostile’Hua
Poor posture sound like you, no sorry, does that look like you? Then why not book in for a free two week trial at your closest RBT