Single Best Exercise for Postural Correction

SINGLE BEST EXERCISE FOR POSTURAL CORRECTION

EXERCISE:  OVERHEAD DEPRESSION

1.EXTERNAL ROTATION

When the forearms are in a vertical position, it is likely the shoulder will be externally rotated and the scapulae will be capable of getting effective retraction. 

2.RIB EXPANSION

Rib expansion will lead to direct tension in the thoracic cavity. This tension will be the foundation to effective scapular function in the middle trapezius. In order for the scapular systems to work, the spinal structures beneath them will need to be in an effective alignment.

3.SCAPULAE  FLAT TO WALL 

To ensure we get middle trapezius activity, we must ensure we are adducting the scapulae towards each other. When they are in optimal function, the entire region will be flat to the wall.

4.EFFICIENT POINT OF ACTIVATION

 An overhead depression done effectively will stimulate the musculature seen in the picture above. If you are not capable of getting recruitment of this region, it is likely the positioning scapulae may not be in effective alignment.   It can be beneficial to release the subscapularis muscle prior to doing this exercise as it acts as an antagonist to external shoulder rotators.