I have a client that I have been actually working with for quite some time, but more recently he has become a lot more interested in building his posture. Which I think is fantastic, I’ve been trying to work on these things in the past he is just starting to realize the importance of it. I was just wondering if some trainers with a bit more experience in the area have some advice on some exercises that have worked really well for them. Specifically for stability in the Scapulo Thoracic joint and with hip mobility. Any pointers are always appreciated.
I would suggest protraction and retraction of the blades, as an exercise and also as a set up for an exercise.
Rows are great, with tubing
Chest opening/stretching/or foam rolling with help with balancing things out.
As for hip mobility
Foam rolling, stretching opposing muscle groups as well as strengthening them
Without writing several paragraphs frankly, the possibilities are endless. With any client I first start with identifying neutral spine from a lying position. Then we identify what it feels like w/some exercises like pelvic rocking (tilt anterior/then posterior). This is their framework for lumbar stabilization. Then we can work on pelvic stabilization w/ bridge. Once I see pelvic stability, then hip mobility can be worked on with leg lifts all 4 directions, standing: all kinds of exercises! Foundation is very important. Basic rows for scapular stability as mentioned above.Thoracic all sorts too but some basics are side plank, ITYWX’s, (which can all be done lying,standing, prone on theraball, standing w/TRX,bands and other equipment), open book, lunge to knee (dowl behind delts) and rotation, Warrior 1,2 yoga poses, pilates scapula lift/then retract while lying.