The primary muscles that work to maintain good posture in your upper body are the rhomboideus and trapezius muscle groups. These can become weak and stretched out with the daily rigors of typing on a computer or sitting in the car too long. This exercise is used to turn on inactive back and shoulder muscles that might lay dormant the rest of the day.
BENEFITS:
Pulling your shoulders back will help keep your head over your shoulders, rather than that undesired protracted forward position we discussed in
chapter 2
. It can also help alleviate posterior neck pain and build overall strength that you need to stay upright, or nice and tall, when you’re running.
HOW TO:
1
.
Sit in a chair with your back tall, feet flat on floor, and shoulders down and relaxed.
2
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Bend your elbows into a 90-degree angle by your sides. Draw both elbows back until your hands are by your ribs and squeeze your shoulder blades together; hold for 10 seconds. Be sure to breathe throughout this isometric contraction.
3
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Return to starting position. Recover for a few seconds and repeat. Continue for one minute in total.
Perform this exercise a few times a day.