If you are not using it, you will lose it. How simple is that? When it comes to your body, you need to maintain and “use” it. Here are some exercises I do with my personal training clients and you can do without any equipment.
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Pectoralis stretch
The pectoralis major adducts and horizontally flex the arm at the shoulder joint. If you complain about pain between your shoulder blades often have tight pectoralis major. The pain is often accompanied by other postural problems like head forward posture and rounded shoulders.
With your arm straight out in front of you, your forearm is against something, pull your elbow back.
This is a static stretch. You should hold it for at least 15 seconds. Do not bounce! Bouncing stretches do not cause any long term gains to the muscle.
If you start to shake while stretching
If a muscle starts to shake while doing a stretch, then you have reached the end of the muscle’s length. Ease off and do it again, easing slowly into the stretch.
Bent Over Thoracic Spine Rotation
Sit back with a neutral spine position like you are setting up for doing a deadlift. From there, raise one arm to the ceiling with your thumb up, and the head should follow the arm at the end. Don’t forget to brace your core muscles during this exercise. Rotation should only come from the Thoracic spine not lumbar spine.
Scapular Wall Slides
Standing in front of the wall, the back against it, feet away from the wall, then raise your arm overhead, hands over back as far as you feel comfortable with.
Slide your arms down the wall, pulling your shoulder blades down. Don’t worry if your arms can’t be on the wall for the whole time. Hold a few seconds at the bottom of the position. Keep your chin tucked and the head is against the wall. Try with a full range of motion.
Click here to learn other mobility exercises