The trap fibers most active during YTAs are the middle fibers, located between and across the scapulae or shoulder blades. The middle fibers of the trapezius, aka the mid-traps, pull your scapulae back and together. Rhomboids The rhomboids are two small muscles that bridge the gap between y...
Slowly lift torso raising shoulder blades off floor, and simultaneously bringing left leg up to meet right. Do 20 per side. Push-Up Into Donkey Kick “This move is great for the cardiovascular system but also fires up my upper body—arms, back and abdominals. I love making a loud exhale...
To do this, lie down on the bench and grab the bar. Lift your body up off the bench then try and touch your shoulder blades together behind your back. Get them tucked in as tight as possible. When you set yourself back down, you'll find you're not only more stable on the ...
erectors to strengthen the erectors to pull the user's spine and torso backward into normal alignment and by exercise of the mid-trapezious, rhomboid and posterior deltoid muscles to strengthen these muscles to pull the user's shoulder blades together and force the shoulders into normal ...
E. Upper back area:Gently push your shoulder blades back trying to touch them together. Hold for a few seconds and release. Feel the relaxation in your upper back. F. Hands:Make a tight first with both your hands. Hold for a few seconds and release. ...
spine relaxed. Press a bar or dumbbells from your chest toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball...
be slightly rounded inward. There should be enough space for a grapefruit between your chin and your chest. Slowly curl your upper body up and forward off the floor, tightening up the abs. Go until your shoulder blades clear the floor. It's not necessary to go much higher to get ...
pull-up, as well as all your core muscles. Grasp the handles with straight arms and tubing taut. Pull the handles towards you and lean back a little. Focus on bringing your shoulder blades back and together. Pause and slowly straighten arms back to the starting position without bending ...
7, to strengthen the user's oblique muscles 68, the user 32 may perform oblique crunches by pushing the handle portion 30 upward, lifting their shoulder blades 60 off the floor 52, and rotating their torso 72 left or right. Again, due to the flexible qualities of the mat 22, the top ...
the user32then pushes the handle portion30upward while lifting their shoulder blades60off the floor52and moving their elbows58toward their legs54. As clearly illustrated in FIG. 9, given the flexible qualities of the mat22, the top surface38of the mat20conforms to the user32as the mat22lift...