The Backpod® user guide contains two simple
muscle strengthening exercises. These are highly
useful, but cannot be as effective as a comprehensive
supervised strengthening programme. The usual
hunched forward/poked chin neck pattern arising from
bent-forward activity leads to a standard imbalance
in the muscles involved. The hands are being used,
so the pectoral muscles of the chest become strong
and tight. However, the retractors of the scapulae
(especially the middle and lower trapezius fibres and
rhomboids) become stretched out and weak.
An indicator of this is a wide gap between the inner
edge of the shoulder blades and the spine. This shows
the scapulae have migrated around the rib cage,
pulled by the tighter, stronger anterior chest muscles.
These are not restrained by the weaker stretched-out
middle back muscles, giving rise to a stooped-forward
upper back and hunched-forward shoulders. So
these are the ones that need concentrating on in a
strengthening programme to correct a neck or upper
back problem.
There are many techniques, but obvious ones to
include are the one-arm bent-over dumbbell row (a bit
like the action of pull-starting a motor lawnmower), the
seated row, lateral pulldown, and the two-arm bent-
over barbell row. A high bench, where the client can lie
face-down and pull a barbell up to the underside of the
bench, is particularly accurate for this whole group of
muscles. Correct form on all these exercises includes
the chin held in and the shoulder blades squeezed
hard together. The lateral pulldown bar should always
come down in front of the face and never behind the
head. For gym warm-ups and cardiovascular work-outs,
use rowing machines and cross-trainers as these work
the middle back muscles unlike, say, exercycles.
The other muscles essential to counter the chin-poked-
forward posture are the longus colli and other deep
neck flexors. These hold the chin in, and are usually
missed by personal trainers and gym programmes.
However, the neck cannot maintain correct posture,
with the chin easily held in, unless these muscles are
strong enough to do it. They can be surprisingly weak
and should always be tested. Frequently, a client with
immense strength in the upper trapezius and neck
extensors can hardly lift their head off the ground with
the chin held in (which requires strength in the deep
neck flexors). This is at least partly why they have a
neck problem. See page 11 for the strengthening
exercise.
Backpod
®
for gymnasiums, Pilates and personal trainers
31
Health Practitioner pages
To Next Page
Loading...
