Day 13 of 22: Push-ups with Scapular Extensions

Another day, another blended push-up challenge. This time we take our standard chair push-up and add that shoulder/scapula protraction that we did on challenge day seven, which turns this into a really great upper body strengthener, and yet is still gentle enough for everyone to try. The least intense way would be non-weight bearing at all, taking the arms through the range of motion, then doming the upper back (like in Cat Pose but not tucking the pelvis) to achieve activation in the serraturs anterior. 

Practicing this on an incline does activate the arm muscles and chest muscles quite a bit more, and calls the core and legs more into action. Of course, the most intense version would be horizontal on the ground (or perhaps upside down ha ha), but that's out of the scope of this class.

Hopefully you can see the extension of the upper back when I press up from the push-up; it's really a nice stretch for those muscles under the shoulder blades and your feel pretty strong in the trapezius and other supporting muscles. Then when you lower back into the push-up, you feel those muscles engage again. Two sets of eleven gets us to the end of challenge day 13! Thanks for joining!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 7 of 22: "Shoulder" Pushups (Scapular Retractions/Protractions)

Today's challenge took place in the park as I had to run an errand and was unable to get back to my PC in time to host class. So with the use of a new phone, the Zoom app, and cell service I was able to conduct class and record it to the cloud to get today's challenge published.

This gentle pushup variation is for the shoulders and rotator cuff, and for helping with the "winging" of the scapula (shoulder blade). It strengthens the muscles that hold the shoulder blade on the rib cage, as well as it's mobility there. Be careful to not lock out the elbows (use the muscles to keep them straight rather than rigid). Also, there isn't so much of a flexing of the spine like a cat/cow motion as there is a movement of the chest forward and back between the arm bones.

If the movement seems awkward, practice without the hands on a surface first, as if you are pushing a wall away. Notice if there is any pain or discomfort in the range of motion. Then try vertical, and work up to an incline, or even horizontal. 

It's also important to not crane the head forward nor drop the chin; the head should stay in line with the rest of the neck and spine to avoid creating uneven weight in the cervical spine. 

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/