Active Shoulder and Core Workshop Recap

First off, we would like to thank those who were able to come to our Active Shoulder and Core Workshop yesterday! This was part of a monthly series where we go in-depth on a region of the body and how to increase performance and function. In case you missed it or you just want a refresher, here is a quick recap of a few of the things we went over.

Dr. Kyle working cueing movement in the upper spine.

Neck Stability

We started off with a quick lesson in how your neck and upper back posture can greatly affect your shoulder function. After running through some baseline shoulder movements, we went into an exaggerated poor posture. The forward head and shoulder position and the overly rounded upper back immediately limited movement and a lot of the participants found that shoulder movements with exaggerated poor posture caused some familiar stiffness or pain.

The exercise that we used to find out if you could use some work on your neck stabilizer muscles was the head lift with the chin tucked:

A lot of shaking, or the inability to hold that chin-tucked position indicated that some targeted neck exercises would be a great addition to your daily movement habits. Perform 2-3 seconds holds of the chin retractions while lying face up on the ground, and then progress to lifting your head up off the ground while keeping the chin tucked for sets of 4-6 holds.

Breathing Dysfunction

We then went demonstrated how proper diaphragmatic breathing was able to help relax some of the muscles in the neck and shoulders. The crocodile breathing exercise focused on feeling the air going down towards your pelvis, and the pressure of the air pushing your abdomen into the ground. We will cover more ways to practice diaphragmatic breathing in future workshops as well. 25 breaths performed 2-3 times a day can go a long way in alleviating tension in your neck and shoulders.

Upper Back Mobility

Next, we explored a few exercises to improve the mobility of your upper spine. We demonstrated with the wall angel evaluation how limitations in the upper back movement can affect how well you can control your rib positioning and your arm movements. To get more movement in that upper part of your back, the modified sphinx position can be used. Perform 10-15 repetitions alternating between bringing the spine up towards the ceiling and then bringing your chest down towards the floor with an emphasis on moving just those top few segments in the back.

The side-lying windmill exercises builds on that by adding in some critical rotation to the thoracic spine. Really striving to reach the fingers away from your body, and leading the movement with your eyes are important. Strive to perform a few sets of 8 repetitions throughout the day or prior to a workout.

Integrating the Shoulder and Core

We ended with the banded wall walk exercise. This exercise really challenged everyone’s ability to integrate proper core positioning with movement of the arms. Things to strive for with this exercise was to maintain the rib position over the pelvis as well as resisting the tendency to dive the head forward or shrug the shoulders up towards the ears.

This was just a quick recap of some of the evaluations and exercises we did at our Active Shoulder and Core Workshop. Keep an eye out in the future for information on our next Active Workshop series focusing on the hip hinge pattern and the posterior chain!

  • I used to have back pains and couldn't sleep at night, he was able to fix this problem for me. I was so glad that I was able to get referral and it was fully covered by my insurance. thank you

    s s. Avatar
    s s.
    11/23/2019
  • I have had such great experiences at Function Performance Sport Chiropractic seeing Dr. Kyle. The front desk team is very nice and attentive, sending email and text reminders, and making everything easy for me when I show up for appointments. And my treatments have been great! Very thorough - the goal is to get me in, address my issues and send me home with strength training exercises to help me get stronger in areas causing me pain. Dr. Kyle is truly focused on making me stronger and more mobile in addition to treating me, which really works for my active lifestyle.

    Sarah M. Avatar
    Sarah M.
    8/09/2019
  • Customer service definitely deserves more than 5 stars. These people are so dang nice and knowledgable! Be prepared for them to over-exceed your expectations. Highly recommend!!

    Cree N. Avatar
    Cree N.
    8/10/2019
  • Dr. Ben Hokenson has been extremely helpful in working with me to regain the fitness that I need to enjoy the hiking, whitewater kayaking, mountain biking, and canoeing that I love. I've had significant scoliosis for awhile, and over the years my engagement with sports, quarter-acre organic garden, and physically demanding professional work started to take a toll. I appreciate Dr. Ben's holistic and creative approach to treatment, his assertiveness with adjustments when appropriate, and his coaching and suggestions for new stretching and strength-building exercises in between sessions that complements our work together. I am now able to enjoy long hikes with my wife again, am more nimble on my feet, and feeling many fewer aches and pains. Thanks for your help Dr. Ben!

    Richard D. Avatar
    Richard D.
    7/02/2019
  • Highly recommend Function Performance Sport Chiropractic. The entire staff is amazing. I have only seen Dr. Ben but I can say this is not just your regular Chiropractor who pops you back and neck then off you go. Dr. Ben assesses what issues you may have that you don't even know about and then helps you solve them through movement exercises both in the office and as things to do at home. He has solved issues no one else has been able to diagnose. I am gaining movement with each visit.

    Angela G. Avatar
    Angela G.
    5/09/2019

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