We always seem to be in this rounded or hunched position all day and sometimes it seems we live our lives this way. It is really important to strengthen the muscles in the backs of our shoulders. If our muscles aren’t working for us, a simple reminder to sit up straight just won’t be enough! However, if the muscles are strong, they do the work to pull us back and open. The TheraBand is great for this as it opens up the body for us, so we don't have to think about it anymore! I love this feeling! We all want to think about other things.... beautiful things! We want the body to work for us, not the other way around.
"Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles." - Joseph Pilates
Grab your Thera-Band.
I use a Franklin Band, which is extremely long. You don't need your band to be this long; it's fine if it's half the length.
It’s important that you don't squeeze your shoulder blades together and push your chest forward in order to pull your hands apart. Keep the front of the ribs down and together, then move your hands apart. It is just your hands moving as your upper arms rotate in their sockets.
If this either ...
This is a sign that your rotator cuff is weak and you need to modify. Just give yourself more band! Start with your hands farther apart so you don't require that much strength to perform the movement correctly. If you don't feel anything at all, bring your hands closer together to start. This way you'll have more resistance.
But please remember, more resistance does not equal better results.
Notice if you are rolling over one shoulder before the other one. It's another common mistake. Instead, roll both shoulders back at the same time.
Don't just think of lifting the arms, because that causes the shoulders to lift up. We don't want that. Think more about reaching away from you.
You might not be able to get your arms very far back and that's ok! Just be sure that you're using your core to keep the chest down and there's no pushing the chest forward. Your ribs go down as your arms go up.
How are you and your upper back feeling? The muscles are now doing all the work of opening the back and shoulders. Do you feel taller? Do you feel you are having to put less effort into standing tall because your muscles are doing this for you?
I hope you enjoyed this! Thanks for reading and I hope you all have a joy-filled day!
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