The last post of this three part series will cover your shoulder complex and upper body positioning.  I will discuss the three common postural distortions observed in my clients, and recommend flexibility and strengthening exercises to combat these asymmetries, or muscle imbalances. 

Arms Fall Forward

Overactive (tight) Muscles

• Latissimus Dorsi: O –  T7-T12, Iliac Crest (pelvis), Thoracolumbar Fascia, Ribs 9-12; I – Scapula (lowest point), Intertubercular Groove of Humerus
• Pectoralis Major/Minor:  O – Clavicle, Sternum, Ribs 1-7; I – Greater Tubercle (humerus), Coracoid Process (scapula)
• Teres Major:  O – Scapula (inferior portion); I – Lesser Tubercle (humerus)
• Coracobrachialis:  O – Coracoid Process (scapula); I – Humerus (medial portion)

Underactive (weak) Muscles

• Mid/Lower Trapezius:  O – T1-T12; I – Spine and Acromion Process (scapulae)
• Rhomboids:  O – C7-T5; I – Scapula (medial portion)
• Rotator Cuff Muscles – S.I.T.S. Muscles

Subscapularis:  O – Scapula (anterior portion); I – Lesser Tubercle (humerus)

Suprapinatus:  O – Scapula (upper, posterior portion); I – Greater Tubercle (humerus)

Infraspinatus:  O – Scapula (lower, posterior portion); I – Greater Tubercle (humerus)

Teres Minor: O – Scapula (lower, lateral portion); I – Greater Tubercle (humerus)

• Posterior Deltoid:  O – Scapular Spine; I – Deltoid Tuberosity (humerus)

“What muscles do I need to foam roll and stretch?”

Latissimus Dorsi

Thoracic Spine

Chest

“What strengthening exercises do you recommend?”

Seated Cable Row

Squat to Row

Ball Cobra

Standing Shoulder External Rotation

Standing Single-Leg PNF

Forward Head

Overactive (tight) Muscles

• Levator Scapulae:  O – C1-C4; I – Scapula (upper, medial portion)
• Sternocleidomastoid:  O – Sternum (top portion), Clavicle (medial 1/3 portion); I – Mastoid Process (lower, lateral portion of skull, near jawbone)
• Scalenes:  O – C3-C7; I – Ribs 1 and 2

Underactive (weak) Muscles

• Deep Cervical Flexors 

Longus Coli:  O – T1-T3; I – C1

Longus Capitis:  O – C3-C6; I – Occipital Bone (lower, rear portion of skull)

“What muscles do I need to stretch?”

Levator Scapulae

Sternocleidomastoid

Scalenes

“What strengthening exercise do you recommend?”

Tuck Chin

Neutral Head Positioning During All Exercises and Activities of Daily Living

Shoulder Elevation

Overactive (tight) Muscles

• Upper Trapezius:  O – Occipital Bone (skull), C7; I – Clavicle (lateral 1/2 portion), Acromion Process (scapula)
• Sternocleidomastoid: O – Sternum (top portion), Clavicle (medial 1/3 portion); I – Mastoid Process (lower, lateral portion of skull, near jawbone)
• Levator Scapulae:   O – C1-C4; I – Scapula (upper, medial portion)

Underactive (weak) Muscles

• Middle/Lower Trapezius:  O – T1-T12; I – Spine and Acromion Process (scapulae)
• Rhomboids:  O – C7-T5; I – Scapula (medial portion)
• Rotator Cuff Muscles – S.I.T.S.

Subscapularis:  O – Scapula (anterior portion); I – Lesser Tubercle (humerus)

Suprapinatus:  O – Scapula (upper, posterior portion); I – Greater Tubercle (humerus)

Infraspinatus:  O – Scapula (lower, posterior portion); I – Greater Tubercle (humerus)

Teres Minor: O – Scapula (lower, lateral portion); I – Greater Tubercle (humerus)

“What muscles do I need to stretch?”

Upper Trapezius

Levator Scapulae

Sternocleidomastoid

“What strengthening exercise do you recommend?”

Floor Cobra

Ball Cobra

Do you want to learn more stretching and strengthening exercises to alleviate your aches and pains, increase your flexibility, and become a healthier, fitter you?

Fill out and submit the form below or stop by Crunch Fitness on Union Street today!