Скачать или смотреть Back and Shoulders (Activation) I Strength Drills (Harmonizing Movement)

Back and Shoulders (Activation) is a harmonizing movement designed to counteract daily habits like prolonged sitting and forward-rounded shoulders from internal rotation. It activates the back extensors, glutes, posterior shoulders, trapezius, and rotator cuff muscles, supporting core and back health as well as injury prevention.

Start lying prone, arms extended forward, then sweep the arms backward in different directions, maintaining control and smooth motion. Variations can include arms in different positions. Focus on even activation and posture alignment, avoiding compensation from the spine or hips. Dynamic variations can be performed on one leg or alternating limbs to further challenge stability and coordination.

If tension, blocking, or discomfort occurs, pause and use Therapeutic Self Massage before resuming.