Steve Avellino Science of Health: Upper Cross 03 скачать в хорошем качестве

Steve Avellino Science of Health: Upper Cross 03

Balance is directly affected by posture. The Czech physiootherapist Vladimir Yonder identified two syndromes and the first one we’ll look at now is uppercross syndrome. Upperross syndrome um you’re looking at a forward head posture, cervical lordosis, thoracic kyphosis, and protracted shoulders. So basically the position that we see all the time and obviously a lot of this is due to sitting. So that said let’s look at the difference between flexion and extension. When we are in flexion sitting everything is closed. In extension everything is open. Let’s take a look at three corrective exercises to help with upper cross syndrome. The first one is cervical extension. We want to take the neck and bring it into extension. Let’s do a few repetitions of this. Nice and gentle. Bringing that into extension. Now we’re putting the neck out of flexion and into extension. Now, let’s take a look at thoracic extension. So with thoracic extension, we can do this sitting or standing. If you have a balance issue, I would definitely recommend doing it sitting which I’ll show you now. If you do not have a balance issue, you can do it standing. Basically, we are just getting into cervical extension and thoracic extension leaning back. When you get to the top, tighten up all the muscles around the shoulder blades. And one more. And that is thoracic extension. Now let’s take a look at scapular retraction. With scapular retraction, we are just trying to take the shoulder blades and we’re bringing them back. When we do this, this opens up this entire clavvicular region here, getting more into thoracic extension. But let’s take a look at it. So, I’m not rolling the shoulder blades back. I am squeezing them together. This is retraction. This would be protraction, the way we sit. So, let’s do a couple more. Retraction. When you get back there, squeeze the muscles hard. And one more. scapular retraction. Squeeze those muscles hard all around the shoulder blades. These are the three corrective exercises we can do to correct uppercross syndrome. So the question is how do we dose it? I would go six repetitions on each one three times a day, morning, noon, and evening. And never forget, we want to die young at an extremely old age. Steve Avellino ReverseTheAgingProcesses.com SUBSTACK: https://substack.com/ ⁨@ReverseTheAgingProcesses⁩ FACEBOOK: https://www.facebook.com/profile.php?... INSTAGRAM:   / steveavellino   LINKEDIN:   / steve-avellino-b95109371   #scienceofhealth #healthscience #movement #ActivitiesofDailyLiving #healthspan #seniorexercise #correctiveexercise #seniorfitnessspecialist #seniorhealth #movebetter #Roadto70 #movement #movementsnacks #lowercross #uppercross #hardwaresoftware #travel #travelpainfree