The Forgotten Muscles

The Forgotten Muscles

Abs, thighs and hips are at the forefront of most people's training goals.

Meanwhile, some of our most important muscles are overlooked--namely, the upper back and shoulder rotators, which are responsible for holding us upright, maintaining our posture, and stabilizing the scapula (shoulder blades) and the freely mobile shoulder joint for every activity we do. If they're underdeveloped, you may end up suffering from a rounded, slouched appearance. Add hours spent at a desk job, hunched over a keyboard, and you'll take home an aching back as well.

The Basic 5
These elements are crucial to your baseline body needs in order to maintain health. The activities highlighted in dark blue are components of the integrated workout on these pages.

Strength: Increases muscular and functional strength, may improve bone density, pumps your metabolism, reshapes and tones your muscles.

Cardio: Strengthens your heart and lungs, increases aerobic endurance and power, burns calories, improves mood.

Flexibility: Increases joint range of motion and muscle suppleness, improves ease of movement.

Restorative: Induces physical and mental relaxation to reduce stress.

Core: Engages the strong deep muscles of your torso to improve stabilization, coordination and balance.

Clue Into Your Muscles
Try these back-saving tips to increase your muscle memory and keep your posture in check.

Instead of pulling your shoulders back, draw the bottom of your shoulder blades down and in toward your spine and lift your breastbone; maintain this position whether standing or seated.

This is a subtle movement that creates balance for your entire upper torso. (It may be uncomfortable at first, particularly if you're not accustomed to it.) Hold the position for about 15 seconds, then relax as needed. Add on 15 to 30 seconds at a time until you're doing it without having to think about it.
If you can't feel the rhomboid muscles located between your shoulder blades, have a friend place two fingers there and visualize the tips of your shoulder blades touching them; ask your friend if he or she can feel your muscles contracting.
Be aware of when you're slouching, then self-correct immediately. You'll eventually break the habit.

Picture originally found here

Related Articles

More From To Your Health

Rest

Rest

Today, as never before, "the pressure is on:" Pressure to beat out the other guy for the top…
Rest
Vitamin D

Vitamin D

Vitamin D is a fat soluble vitamin along with A, E, and K. The disease characterized by a…
Vitamin D

Breakfast

About 31 million Americans skip breakfast every day. Many more have only a small, quick meal.…
Breakfast

Diet Diabetes and Health

The body is fueled primarily by glucose-a simple sugar. In people with diabetes glucose cannot…
Diet Diabetes and Health

Help for Acne

During the period of most active growth, the oil glands of the skin go through an extended…
Help for Acne

Asparagus

Asparagus is an interesting vegetable. I am not sure how I would describe the flavor or what I…
Asparagus

Foods that Fight Osteoarthritis

Unlike other forms of forms of arthritis, your risk of developing osteoarthritis is largely…
Foods that Fight Osteoarthritis

Go Nuts for Your Health

As a kid, nuts were a luxury in our home, and we only had them on special occasions such as…
Go Nuts for Your Health

Healthy vs Unhealthy Dips

"I think it's very expensive to not eat healthy. Eating healthy is the only affordable option…
Healthy vs Unhealthy Dips
Exercise

Exercise 2

We were created for action. Exercise provides greater vitality, extra energy, and a longer…
Exercise 2

Massage Therapy

Ancient Western and Eastern civilizations dating back as far as 3000 years discovered that…
Massage Therapy

Hydrotherapy

Using water treatments for a fever & congestion (See below for medical disclaimer):
Hydrotherapy

Publish the Menu module to "offcanvas" position. Here you can publish other modules as well.
Learn More.


donation