Neck, shoulder, & upper back stretching to improve posture

Name: Neck, shoulder, & upper back stretching to improve posture
Rating: 4.7 (36 reviews)

Tired of a chronically tight neck and shoulders? Ready to finally address your posture? Well, let's get started!

Created byEd Deboo

Last updated 4/2020

English

What you'll learn

Are you tired of chronic stiffness in your neck and shoulders, but not sure which stretches to do? Finally ready to work on your posture? Together, we can change that! As a physical therapist for 26 years, I've treated hundreds of clients with neck, shoulder, and upper back tightness just like you.
In this course, you will learn how to improve your posture through targeted stretching AND identify any muscle imbalances. I will teach you over 20 different stretches for your neck, shoulders and upper back.
As you work through the class, you will identify YOUR specific areas of tightness and identify any muscle imbalances which then become the focus of your personalized stretching program. Let's get started!

Course content

5 sections • 14 lectures • 56m total length

Introduction to neck, shoulder, & upper back stretching to improve posture!2:09
Ready for better flexibility in your neck and shoulders? Ready for improved posture? Let's get started today, why wait?
Why should we take the time to stretch and what is Sensory Motor Amnesia?2:35
In this lecture, you will learn the importance of "consistency over intensity" with your stretching and flexibility program, the 5 main benefits of stretching, and what is connection between Sensory Motor Amnesia and chronic muscle tightness.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.
What are the different types of stretching and when do we use each one?1:55
In this lecture, you will learn the difference between "static" and "dynamic" stretching and how both should be in your fitness program. Also, you will learn about how Contract- Relax (C-R) stretching can fast track your flexibility gains and allow for a much greater depth to your stretching.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.
What is the difference between "static" posture and postural "strain" ?3:32
In this lecture, you will learn why postural "strain" is much more related to pain and muscle tightness than static posture. Also, what your forward head posture is actually doing to your cervical vertebrae.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.

Let's warm up your neck and check range of motion6:17
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.
Stretching of the upper trapezius and Sensory Motor Amnesia explained.4:51
In this lecture, you will learn how to stretch your upper trapezius and how to reduce Sensory Motor Amnesia in any muscle.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.
Stretching of the anterior neck muscles and massage of the jaw muscles3:01
In this lecture, we learn how to effectively treat the trigger points in your jaw (masseter muscle) that can contribute to jaw, facial, and tooth pain and tension headaches. We will also stretch the often neglected anterior (front) muscles of the neck that can be very tight.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.

Rib cage exercises, "weak" link explained, and the posture-shoulder connection6:16
In this section, you will learn the importance of keeping your rib cage/thoracic spine mobile and how imbalances in flexibility and range of motion can act like a "weak" link in the chain. Weak links tend to reduce our bodies overall resiliency.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.
Shoulder warm up exercises and 2 ways to stretch your deltoid4:03
After this section, you will be able to effectively warm up your wrists, elbows, and rotator cuff as well as demonstrate two stretches for the ever important deltoid and posterior capsule.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.

Bicep stretching and shoulder extension exercises5:38
In this section, we will talk about stretching of the biceps and how to "open" up our chest and improve shoulder extension.
For your convenience, I've added the 5 page exercise summary PDF under the "Resource" tab located in the top right corner of your screen.
Learn to improve your shoulder internal rotation5:53
If you have always wanted to be able to clasp your hands behind your back, then you need to improve both your shoulder internal and external rotation. In this video, first learn how to improve your internal rotation.
Learn to stretch your tricep, lat dorsi, and my #1 carpal tunnel stretch.5:11
Any type of arm numbness or tingling usually involves the median nerve. Learn how to effectively perform a "nerve flossing" technique of the median nerve as well as stretching of your triceps and latissimus dorsi.
Difficulty throwing? Learn how to improve external rotation of the shoulder.3:44
If you are having trouble throwing a ball with your shoulder, you may need to improve your external rotation. Learn how to increase your flexibility in 3 different planes of motion for maximum functional ability.

Requirements

No course requirements or prerequisites. Just a strong desire to feel better and take ownership of your health.

Description

In this course, you will learn how to improve your posture through targeted stretching and identify any muscle imbalances. I will teach you over 20 different stretches for your neck, shoulders and upper back.

Based on your specific areas of tightness, you will develop a personalized stretching program. Tightness and a loss of flexibility are like weak links in a chain. You are only as strong as your weakest link. As you gain in flexibility and improve your posture, you will strengthen your chain to allow you to do things you love!

Who this course is for:

Active, health conscious individuals who are invested in their health and well-being.

Neck, shoulder, & upper back stretching to improve posture

What you'll learn

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Course content

Introduction4 lectures • 10min

Cervical spine: Warm up and range of motion exercises for your neck.3 lectures • 14min

Mid back and rib cage mobility exercises and the "weak" link concept2 lectures • 10min

Shoulder stretching in to external and internal rotation and extension.4 lectures • 20min

Congratulations, you finished the course! Take home messages.1 lecture • 1min

Requirements

Description

Who this course is for: