strength

Move Better Series Part #3

Part #3 of the Move Better Series begins with inhibiting and then stretching the Lats, a muscle that usually gets tight after sitting for long periods of time,  for example, while typing at a computer.  From there, we integrate an overhead stretch with a basic push up and then finishing by stretching the muscles in the front of our torso.  As always:
  • Relax — take your time and move through these exercises slowly.
  • Focus on breathing and proper form.
  • Reps & sets in video are only recommendations, proceed at your own fitness level.

The Drill:

Foam Roll: Lat
  • Lay on right side with foam roller placed under your armpit area and right arm overhead
  • Place left foot and hand in front of your body to support your body-weight and maintain balance.
  • Slowly roll from your shoulder down your rib cage and rock forward to back.
  • Be sure to take deep breathes, and hold in spots that are tight.
Stability Ball Overhead Stretch:
  • Start on knees, right hand place on stability ball with thumb pointed towards the ceiling.
  • Slowly roll the ball away from your body, flexing at the hips.
  • Drop chest towards the ground, keeping the outstretched arm straight.
  • Hold for 15 seconds, roll back up and repeat for recommended repetitions.
Push-up to seated overhead reach:
  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Inhale and press your body off the ground, being sure to maintain alignment with head, shoulders, hips and knees.
  • Lower body back to the ground and exhale.
  • While keeping knees on the ground, lift your hips and sit your button back towards your feet and arms extended overhead on the ground as you take another large inhale, trying to lower chest and shoulders to the ground.
  • Inhale and return to starting position to complete one full repetition.
Prone Cobra:
  • Lay flat on the ground, hands placed by the armpit with upper arms 30-45 degrees from torso.
  • Press chest off the ground, forehead towards the cieling until arms are fully extended.
  • Pull shoulder blades back and down towards the ground, keeping the neck relaxed.  Hold for 1 full breath.
  • Slowly lower chest back to ground and repeat for the recommended number of repetitions.