Скачать или смотреть Quick 4 minute fix for Upper Back Neck Hump | Elite Pilates

Quick 4 minute fix for Upper Back Neck Hump | Elite Pilates
YTWL Correction exercises, to help fix Neck pain, Neck Hump AKA Dowagers hump; kyphosis; buffalo hump.
"...a little bit of the upper it targets more the upper back in the upper part of the spine YTWL:s. So the arms are straight and they're going to come up and back down again but keep your arms locked out so locked out and there's close by the ears as much as you can just going to change this camera angle a minute so the the big one for this is always widescreen okay that the arms are as straight as possible

so keep the arms locked all right i'm going to use this table keep the arms locked out don't bend them at all you're only lifting them up trying to get the palms together as close as much as you can keep your arm straight are you armed by your ear so get that arms back super low the arms down as they throw the arms down you're gonna bring them up to the height now so we're in teas now so the palms are facing each other for this one and you take the arms out to the side let me take the hands slightly back and then focus on the in between your shoulder blades can you hug and squeeze your shoulder blades into the spine and hold it there for four three two one and allow the arms to come forward so the arms are quite hard about shoulder neck height and again take them out to the side a little bit behind the shoulders and then squeeze like mad.

Squeeze your shoulder blades towards the spine for four three two one and we'll do one more so you should be feeling it within the shoulder blades now in between the shoulder blades take the hands back a little bit behind your shoulders behind the back and then squeeze four three two one and lower down and that helps with the old round shoulders the douches hub all of these do .

Pilates Chicken Wings Exercise
and now i'm gonna go into the w's or the chicken wings so from the front it looks like that your arms like a w chicken wing drop them down towards your waist but don't allow the hand to come forward as you do that it's going to be hard and i don't care if your lower back arches with this if you take the hands back and your back arches that's fine but that particular muscle that fires up and does that is the one that lifts the spine and rolls the shoulders back and then from there when you do this kneeling you're going to take the arms up and then reach out as if you dived into a swimming pool and then drop them back down again,. As low down as you can but keep the hands back and then reach up as if you're diving into a swimming pool just do a few more of them the key for this is keep the hand back and keep the arm back don't allow it to creep forward and you lower as low as you can again your lower back might very well arch what's the call latissimus dorsi and then reach up reach up again this is targeting more of the upper part of the spine and back anyone got a buffalo hump bit of a dowagers hump going on ... make that one the last one.

Pilates Dumb Waiter Exercise
As we go into dumb waiters that's the ls so that position there the arm stays in contact with the body the elbow stays in contact with the body now do this palms up first and then take the arms out to the side just hold it there for the count of four three two one and bring it back and again take it out to the side arms up hold it there four three let's say hold on you're trying to get it back back back back a bit more a bit more bit more i'll bring it back now i'm going to change the hand position you can see so the palms are facing each other and see how to get you in the lower back eight in the shoulders and the arms and do the same movements but keep the arm in contact with your body that should feel different

and again is there a tendency for your lower back to arch or if you're back to us that's fine muscle just doing its job

and do one more

so i'll lower that so that's the upper part of the upper back upper part of the spine that's where the left part is fine lower down this is good for performing secondary low back tight lower back and standing knee falls

At our clinical Pilates group class, we get good results with this and other spinal correcting exercises; designed to correct 'poor', faulty or bad posture.

This and other Pilates remedial movements are often recommended as chiropractic exercise treatments.

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