So the first exercise we're going to look at is going to be chin tucks,
which is for the deep neck flexors
and we're looking at upper cross syndrome.
So chin tucks is looking at strengthening muscles
like the longus capitis and colli.
And it's a very simple exercise that can be done.
So I'm going to demo the exercise first.
So you're going to be sitting in a chair.
So when sitting in the chair
you want to be sitting up straight,
feet firmly on the ground.
And all you're going to be doing is with your chin, you're bringing your chin straight back
and you bring it back for two
and then release.
And you bring it back
for two
and then release.
So it's a simple exercise
that as you tuck the chin in
it works on strengthening those muscles
as you bring it back out.
So I'll have
Elyse come in.
So you're doing the exercise. Again, feet are firmly on the ground.
She's sitting up straight.
So now what we want to do is we want to have,
looking straight ahead,
bringing the chin straight back, tucking it in, holding for two and then coming back out.
And coming back,
holding for two
and coming back out.
We're going to do ten of those.
And in doing those what we want to do is
we want to make sure that the client is comfortable. We want to make sure that
there's not too much strain
on the exercise
and that the client can complete the full exercise to
the full ability.
So we just want to do three more.
Good, two more.
And one more.
Good. And how does that feel? >>Good,
>>Excellent.
So that's something that you would do
once a day, you would do it every other day
and you'll be looking at just doing three sets,
ten reps,
with a thirty second break in between each set.
Okay?
We're looking at strengthening posture muscles that are involved with head-forward posture.
And one of the muscles that we're going to focus on now is going to be the rhomboids.
So with the rhomboids, they're going to help to bring the shoulder blades back and improve the posture,
which can help to alleviate some of the
effects of the head-forward posture that we have.
It's also going to work on strengthening the core by the nature of the position of the exercise.
So the exercise we're going to look at doing is the seated row.
So with the seated row you're going to use a Thera-Band
and
sitting on the floor on a mat which is nice and comfortable, this is how you're going to do the exercise.
So your legs are going to be out straight,
soft bend in the knees.
Thera-Band is going to be wrapped around your feet and you're going to wrap the Thera-Band around your hands.
As you sit up straight you're going to keep your core tight,
shoulders are back.
And what you're going to do is as the arms come straight you're going to bring them back, squeezing the shoulder blades back in behind.
Bring them back out.
And you squeeze the shoulder blades back.
So what this is going to do is it's going to help
to strengthen that
rhomboid area.
You come back, one two
and forward, one two.
Back, one two
and forward, one two.
So in order to have the client go through the exercise
I have Elyse down here, same position. So legs are straight, soft bend in the knees
and
she's got the Thera-Band around the feet,
wrapped around the hands for support. She's sitting up straight. Core is tight.
And now she's going to bring the arms back,
shoulder height,
retracting at the back.
So it's a nice even
flow,
two seconds going back, two seconds coming forward.
And really squeezing the rhomboids at the back
as she comes through.
She's going to do ten repetitions of this exercise.
So again as a strengthening exercise, looking at ten reps, three sets.
How does that feel? >>Good.
>>Just remembering to breathe as you do the excise.
Just three more.
Bringing it right back, squeezing the rhomboids.
Good form.
And one more.
Good. That felt good? >>Yes it did.
>>So that would be the seated row. So again you're going to be looking a doing that three sets, ten repetitions with a thirty second break in between each set.