Learning Notebook - David Rostcheck
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0:00 Intro 0:39 Countertop Thoracic Extension Stretch 1:47 Wall Angels - add resistance 2:52 Thoracic Mobility Drills (seated ext, chair/ball) 3:57 Foam Roll Thoracic Spine 5:00 Cat Cow 5:50 Prone Press Up 7:13 3 Way Diagonals #6 is the prone press up and it’s challenging exercise because it can be difficult to perform correctly. The goal is to avoid hinging entirely through your lumbar spine. So to perform this movement correctly, begin with a slow extension of the upper spine as you think about rolling your body off the ground, pressing up with your forearms then gradually progressing to both hands. This is a challenging position to hold for most people, so work into it gradually, holding it for 10 to 20 seconds at a time, repeating it 5 to 10 times to start. Exercises #7 is called a 3 Way Diagonal Band. The 3 way band pull is a great because it strengthens the rotator cuff, encourages thoracic extension, and targets the supporting muscles of the mid back like the middle and lower trapezius. Perform the movement by stretching the band diagonally. I always focus on leading with the thumb up and try to keep my neck relaxed as I repeat the movement on the other side. The third movement is to stretch the bands horizontally, which targets even more muscles of the shoulder that are important for improving your posture. Try to perform 10 rounds of this, which will add up to 30 movements when you perform the 3 exercises in a sequence.
Personal Notes
Easy ones I started with, except for 3-way diagonal
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