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Straighten Up!

Straighten Up!. “Proximal Stability Promotes Distal Mobility”-ACE. Tight/shortened muscles from seated posture. Pectorals (Chest) Anterior Deltoids (front of shoulder) Rectus abdominis (Stomach) Iliopsoas /Hip Flexors (Front of Hip) Hamstrings (Back of Thigh) Calves.

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Straighten Up!

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  1. Straighten Up!

  2. “Proximal Stability Promotes Distal Mobility”-ACE

  3. Tight/shortened muscles from seated posture • Pectorals (Chest) • Anterior Deltoids (front of shoulder) • Rectus abdominis (Stomach) • Iliopsoas/Hip Flexors (Front of Hip) • Hamstrings (Back of Thigh) • Calves

  4. Weak/lengthened muscles from seated posture • Rhomboids • Scapular stabilizers “SITS” muscles • LatissimusDorsi • Glutes • Quadriceps • Anterior Tibialis

  5. “The Draw-in Maneuver” and “Bracing” To enhance spine stability, Practice the “Draw-in Maneuver” and progress to “bracing” the core.

  6. Seated Backbend

  7. Chest Stretch

  8. Seated Shoulder Stretch

  9. Shrug

  10. Seated Hip flexor Stretch/Standing Hip flexor Stretch

  11. Seated Piriformis Stretch

  12. Hamstring/Calf Stretch

  13. Knee Extension

  14. Torso Twist

  15. Duration and technique of stretches • Hold each stretch for 20-30 seconds 3-4 times…. • Promote relaxation and use deep breathing techniques to allow the muscles to relax and elongate.

  16. What else can help? • Stay Hydrated! • Balanced, consistent workouts daily • Move at least every hour!! • Standing work station! • Stability ball vs Chair?

  17. References • www.thinkingyogi.com • www.physiopro.co.za • www.acefitness.com

  18. Questions? To view this presentation please visit www.oneontaymca.org

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