Announcement

Collapse
No announcement yet.

Shoulder Rolls

Collapse
X
Collapse

  • Shoulder Rolls

    Click image for larger version

Name:	subheader_alignedready_jan02.jpg
Views:	1
Size:	13.2 KB
ID:	2596


    Follow these innovative tips for better posture and health.
    By Teresa Tapp
    aligned_sitmain_jan02.jpg


    Ever notice how shoulders seem to "slope" as we age? Notice how "back fat" seems to appear after age 30? And women, have you noticed how that pesky area between our chest and armpit seems to "pudge" after age 25? Well, I'm here to inform you that you can easily reverse or prevent these areas of concern just by focusing on shoulder alignment.

    When you look at any anatomy/physiology textbook, you will see that the human body is positioned with arms at side and palms forward. This is considered correct anatomical position. However, most people stand with palms facing backward (as shown in photo A), which causes the shoulder joint to roll forward and makes the upper spinal column curve forward. As we age, this becomes more apparent and creates an imbalance in muscle strength, not only along the vertebrae and shoulder joint but also in the compression of internal organs. This creates an increased risk for back and/or shoulder injury and organ compression contributes to the development of the lower abdominal "pooch."

    For 18 years I worked in the fashion industry as a "new face developer" teaching young women catalogue, runway and editorial modeling techniques. One of the most important techniques I taught was shoulder rotation to create a square shoulder (illusionary shoulder pads) so that clothes "hang" better on the body. You can easily learn this and implement it daily while standing, walking, or sitting.
    aligned_standA_jan02.jpg


    Examine your regular stance in a mirror. Depending on age, or anatomical structure, past injuries, etc., most of you will notice a slight sloping from your neck to shoulder. See how the palms of your hands face backward? Now assume the T-Tapp stance (toes forward, feet hip width apart with knees pushing out to the little toe "KLT" and buns tucked) and do a couple of shoulder rolls backward, then repeat the shoulder rolls with palms forward and fingers extended. Feel the difference?

    Now examine your appearance while maintaining your body's position after the shoulder rolls with palms forward. See the immediate difference in the angle of your neck and shoulder? You should also feel increased intensity of muscle between your shoulder blades as well as in front of your shoulders/pectoral muscles. During shoulder rolls, concentrate on keeping fingers extended isometrically with thumbs pointing as far back as possible.
    aligned_standB_jan02.jpg


    It's important to keep your lower body isometrically isolated with buns tucked and knees in the "KLT" position. This will enhance neuro-kinetic flow, increase circulation and burn glucose at a higher rate (as well as firm the glutes). This position will enable you to establish "spinal heat" quicker and with greater intensity. Finally, lift the shoulders as high and back as possible during movement with elbow position pulling back (as shown in photos B and C).

    Repeat three shoulder rolls with isolated lower body position as explained, but lock shoulders after third roll and contract your "lats". Hold this position (do not move shoulder to elbow) and twist the wrist so your palms face to the center of your body so that you see the side of your hand (thumb and forefinger should form a "V"). Even though this feels unnatural, your stance will appear natural, and eventually, you'll be able to do it automatically once you achieve correct upper body positioning. Practice in front of a mirror using different lower body positions and soon it will feel natural.
    aligned_standD_jan02.jpg


    Maintaining correct shoulder rotation is an easy way to isometrically work your back and shoulder muscles, as well as your stomach, throughout the day (which burns glucose). Your posture will also improve and you'll be able to prevent "back fat" from accumulating between your shoulder blades and the base of the neck (common in shorter torso women). The real trick is to apply this while sitting at a computer or while driving a car, but you can.

    For extra abdominal work, concentrate on keeping your shoulders not only rotated back, but also in alignment with your hip joints (compare alignment in photos A and D). For example: use this technique during reverse sit-ups. Place hands on rib cage with elbows touching the floor and legs up in the air (knees slightly bent). Push elbows into the ground as you use abdominal muscles to reverse "crunch" causing legs/buns to lift "up."
    aligned_standC_jan02.jpg


    Try applying correct shoulder rotation during your personal exercise program. You can download and learn all 14 T-Tapp movements at no charge at www.t-tapp.com. Discover the difference shoulder rotation and linear alignment makes immediately.

    Want more? I'll be speaking at the University of Houston in March 2002. Checkhttp://www.healthandfitness.com/ for date/time confirmation for free seminar, clinics and workshops.

    -Teresa Tapp is the creator of the T-Tapp Total Workout.


    From Health & Fitness Sports Magazine (January 2002)
    Click image for larger version

Name:	January2002HealthandFitness.jpg
Views:	1
Size:	6.2 KB
ID:	2602




    See T-Tapp Shoulder Rolls on YouTube!
    Last edited by teresatapp; 05-18-2016, 09:45 PM.
      Posting comments is disabled.

    Categories

    Collapse

    Latest Articles

    Collapse

    • T-Tapp Twist Spinal Sequence - Back Pain Relief
      teresatapp



      T-Tapp Twist Spinal Sequence

      "Twist, Reach 'n Roll - Spinal Sequence" for Strength, Flexibility & Alignment looks a lot easier than it is - be extra careful to follow form to the finest detail. This type of movement is considered to be comprehensive and compounded since it involves several muscles as well as anatomical isolation of the lower body from the upper body.

      Starting Position: Feet should be 12"-14" apart (under hips)...
      05-18-2016, 09:41 PM
    • Push/Pull Spinal Stretch - Back Pain Relief
      teresatapp



      Push/Pull Spinal Stretch

      Position 3) Hold right knee with both hands, tuck chin and inhale deep (through nostrils). As you inhale, "push" knees while you "pull" with your hands. Hold for 4 counts, then exhale as you roll spine down until head rests on floor. Form check: keep arms straight as you "push/pull.

      Repeat for a total of 2 sets with right knee and 2 sets with left knee. Finish with three Rock 'N Rolls.
      ...
      05-18-2016, 09:34 PM
    • Reach, Half-Pull Combo - Back Pain Relief
      teresatapp



      Reach, Half-Pull Combo

      Position 2) Fanny remains in tucked position, elbows should be same height as shoulders, and the hands straight above the elbows at 90 degree angle. Form Check: hands and elbows should be as close to the floor as possible with chest out and shoulders pushing back. The vertebrae between shoulder blades as well as lower spine should be pushing flat into the floor; tighten arm muscles to set position. Do not relax arms on the floor.
      ...
      05-18-2016, 09:32 PM
    • Tuck, Reach & Pull - Back Pain Relief
      teresatapp



      Tuck, Reach & Pull

      Position 1a) Tuck fanny to flatten lower spine keeping toes forward. Inhale deep (through nostrils) as you reach upward as far as you can hold for 4 counts. Form check: have fist with back of hands facing floor as arms fully extend until elbows are straight. Really reach to elongate spine and receive a vertical "separation" stretch of the vertebrae.

      Position 1b) Keep shoulders back with fanny tucked as you exhale...
      05-18-2016, 09:27 PM
    • Rock 'N Roll - Back Pain Relief
      teresatapp



      Rock 'N Roll

      Tuck chin inward to chest area, curl the spine and gently rock/roll as shown in these photos.

      Form check: use your knees and thigh muscles to "push" against your hands to initiate the "curl". Continue 4 to 8 times, you should feel the spine muscles begin to relax and get warm as circulation increases. For those who are a little more advanced, try to pause as you roll up without touching feet to the floor and extend...
      05-18-2016, 09:24 PM
    • Shoulder Rolls
      teresatapp


      Follow these innovative tips for better posture and health.
      By Teresa Tapp


      Ever notice how shoulders seem to "slope" as we age? Notice how "back fat" seems to appear after age 30? And women, have you noticed how that pesky area between our chest and armpit seems to "pudge" after age 25? Well, I'm here to inform you that you can easily reverse or prevent these areas of concern just by focusing on shoulder alignment.

      When
      ...
      05-18-2016, 09:12 PM
    Working...
    X