Upper body strength is a necessary goal for all of us in regards to longevity and independence as we navigate through life. There are many exercises that help in this effort to combat dysfunction related to neck, shoulder and back pain. Let’s take a look at a few of the best and most popular exercises below along with a common error of each:
- Pressing (Push-up or Bench Press): An ideal push-up involves a lot of muscles working together in sync not only around the shoulders and pecs but the mid/lower back, abdominals and even our glutes.
Common Errors: Elevation of shoulders and jutting head forward.
Fixes: Middle trap, lower trap and serratus anterior activation.
2. Row (Inverted Row or DB Row): Healthy rows also involve a lot of muscles working together related to most of the back, core and even glutes.
Common Errors: Elevation of shoulders and jutting head forward (same errors are common for rowing and pushing exercises).
Fixes: Middle trap, lower trap and serratus anterior activation.
Adding the following exercises to your warm-up routine for 2-3 sets can make a big difference as well as understanding cueing, backing down on weight and changing positions:
A. Band or Floor Cobra: 2-3 sets of 10-12 reps (1-2 second squeeze on top of rep)
B. Band or Floor T-Raise: 2-3 sets of 10-12 reps (1-2 second squeeze on top of rep)
C. Band Retract + Press: 2-3 set of 10-12 reps (slow movement throughout)
D. Prone Quadruped Hold/Reps: 2 sets of 10 reps or :15
Train hard. Train Smart.