Week 106: Prone W with Trunk Lift
- Keep It Moving PT & Wellness
- 38 minutes ago
- 2 min read
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: Prone W's with Trunk Lift
Purpose: To target activation and strengthening the scapular depressors, retractors, spine erectors, and shoulder external rotators
Who It's For: Students, teachers, custodians, parents, paras, tutors and everyone else who helps shape the minds of the future!
Why We Love It: It decompresses the neck and improves the natural positioning of your shoulder blades, and strengthens the mid back muscles and shoulder blade muscles
Procedure:
Lay on your stomach with your forehead resting on a towel or something soft. If your low back is sensitive, place a flat pillow under your belly and above your pelvis
Place your hands by your sides with hands at cheek height
Exhale to drive tension in and brace your core
Squeeze your shoulder blades together and lift your arms towards the ceiling, keeping your forearms parallel to the floor, and then lift them up overhead. Do not lose core bracing or let your back arch. You should primarily feel your shoulder blades, mid back and shoulder external rotator muscles working
Hold for 3-5 seconds
Repeat 4-6 times
*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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