- 1TIGHT
- rear neck and side neck
- levator scapulae
- scalenes
- sternocleidomastoid
- upper trapezius
- shoulder internal rotators
- subscapularis
- teres major
- anterior deltoids
- 2WEAK
- upper-arm external rotators
- infraspinatus
- posterior deltoids
- teres minor
- 4WEAK
- deep-neck flexors
- longus capitis
- longus colli
- 3TIGHT
- chest muscles
- pectoralis major
- pectoralis minor
Overactive or tight muscles and also underactive or weak muscular tissues can consist of a limited back neck and also side neck, weak upper-arm exterior rotators, tight breast muscle mass, and also weak deep-neck flexors.
Imbalance
Tight shoulder, rear-neck, and breast muscles go across with weak deep-neck flexors as well as midback muscles
Injury Zones
Neck stress and rotator cuff disorder or rotator cuff tears
Lying on a Bolster
Lie on a reinforce positioned regarding one-third of the method up your back, with your shoulders hanging off and also rolling external and also the head in a neutral setting (you might wish to make use of a folded up blanket to sustain your head). Allow your legs drop open as they would in Savasana (Corpse Posture), and also remain below for 5 to 15 minutes. It’s a passive way of unhunching your shoulders as well as opening your breast and neck.
Upward Plank Pose Prep
Purvottanasana
Sit in Dandasana (Team Posture) with your back directly, legs extended in front of your body. Press your hands down sideways of the hips. Externally revolve the shoulders as well as draw your shoulder blades down the back to lengthen the tight muscle mass of your shoulders, side neck, and also breast. Press the mounds at the base of your forefinger into the floor covering and after that on the surface revolve your shoulders. Hold your hands in location and also attempt to drag them away from your body to expand the breast. Prepare as if ready to do Purvottanasana (Upward Slab Pose). Keep your knees curved and your butt on the ground, a lot of the activity remains in the upper body. This preparation pose activates the weakened muscles that maintain the shoulder blades (rhomboids, center and also reduced trapezius) and stretches tight chest muscles. Hold for 8 to 10 breaths, release. Repeat as much as 3 times.
Cow Face Pose
Gomukhasana
Sitting in Sukhasana (Easy Pose) with your legs crossed, expand your appropriate arm next to your ideal ear and your left arm down near to your left side. Bend the left arm throughout the back and up to make sure that the fingers are reaching the midback in between the shoulder blades. Bend the best arm joint so your fingers get to towards your left fingers. If feasible, permit the fingers to link, if not, make use of a strap. Lightly pull. Keep in the stance for 8 to 10 breaths, repeat on the various other side. The opening in the upper arm stretches muscle mass deep within the shoulders that are usually limited, such as the subscapularis, and strengthens shoulder muscle mass that might be weak, such as the infraspinatus.
Warrior Pose II
Virabhadrasana II
Stand on your floor covering with your feet positioned 3 to 4 feet apart, the back foot kipped down regarding 30 levels. Raise your arms expenses, after that lower them to bear elevation as you flex the front leg to a 90-degree angle, keeping the hips square to the lengthy edge of the mat. As you removal your arms, feel your shoulder blades approaching the midline and down your back, which strengthens the rhomboids and the middle and also lower trapezius, as well as your chest increasing ahead and opening up entirely to extend the pectoralis significant and minor. Envision pressing the mounds at the base of the forefinger down against an unmovable item, as you all at once externally rotate the shoulders. Remain here for 8 to 10 breaths, repeat on the various other side.
https://www.yogadivinity.com/fix-the-slouch-4-poses-for-upper-crossed-syndrome
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