(upbeat music) – Hey, what’s up, guys? This is Doctor Chris Collier at Elite Chiropractic and Performance. I’m gonna go over a quick
little exercise routine that can be used with only a TheraBand, to help our postural dysfunctions and to help reduce headaches. So, the postural types
we’re gonna go after are those called upper cross posture. In general, we’re gonna see some tightness or overactivity in muscles
in the, kind of in the front of the shoulder or the pecs, the upper traps, the suboccipitals, and we’re gonna find weakness in muscles called your deep neck flexors and those in between the
scapula, or shoulder blades, called your middle and lower trapezius. So by using this band, we’re gonna go after what is generally deemed weak, and that’s going to help
release some of the tension in the overly active structures. The first exercise is
a cervical retraction, while adding the resistance band to help make it a little bit more difficult. So, our common head posture is, we’re typically forward, and then to look at whatever we’re looking at, like a computer screen, we
also extend up this way. So we create two things, over-extending of the upper cervical spine,
too much flexion on the lower. So, by simply pulling our head back, that’s not going to get it all the way. We want to also initiate the chin tuck. So simply just getting the
head into this position. And then, by adding a
band, we’re gonna actually activate the musculature, by making it a little bit more challenging. So, I pull the band through here. I’m tucking that chin,
and pulling straight back. My goal is to keep my face parallel
to what I’m looking at, and so I don’t want to look down too far, and also don’t want to
be oriented upwards. So, I’m keeping my head
straight back, chin tucked. And then, once I get
a few reps of that in, I start to add rotation. So now we’re just biasing
one side verse the other, looking straight, side to side. I don’t want to see
bending, just rotation. And the goal as you’re
doing these, to make sure your face is relaxed, to make sure your belly’s relaxed, that
you’re diaphragm breathing and that you’re not
tensing up as you do it which is a common fault that
we see with most exercises. And then mostly importantly,
as you work on your head posture, actually
try to apply it to your day-to-day activities. So don’t go do the exercise
and then sit in front of the computer just like that. So try to work on keeping
your joints stacked on top of each other, with our head
in a good neutral position. The next exercise is
called a Band Pull Apart, or more technically speaking
Scapular Retractions. So we’re working on
taking the shoulder blades and moving ’em closer together. And in doing so we’re looking
to activate some muscles around the scap, most
notably the rhomboids and the lower middle traps. So taking the band, I
usually just start my arms out here. And with a lot of these
exercises I try to let my arms relax as much as possible. I try to have my back do all the work, and I’m pulling apart
and I like to pull down a little bit. So straight apart, down. And it’s really important
that you don’t shrug or have your shoulders
raised at the same time. It kinda defeats it. So I try to get these to stay
down and I pull straight down. Okay so I try to feel this
in between the shoulder blades themselves and I might hold for a second or two in a rep. Straight down here. I also then like to add
more as we pull apart to supinate the form with it. So it looks like this and it adds a little bit of external rotation to the shoulders. So as I’m here, down, out. Down, out. One key thing as you’re
working on a postural exercise like this, to
think about all the other postural things that could be in play. For this being the neck. So really try to focus
on keeping a neutral cervical spine, pull apart, hold, relax. Pull apart, hold, relax. The third exercise is similar
to the last one, the Band Pull Apart, this is called a Shoulder W. And so instead of biasing
more the scapular muscles, we’re going after the rotator cuff here. One common postural thing
is we’re all very internally rotated. We kind of rotate in
and we’re slouched over. So by getting the cuff
involved, we’re gonna help improve our external
rotation to keep our chest and shoulders a little bit more open. So what it looks like is
you just take the band. I start with my arms about
parallel here and I’m pulling up and out so
that my arms, my elbows, and my torso make a W. And then straight back. And so where people need
to feel this is in the back of the shoulders here. And like the other ones,
keep a good cervical posture and make sure you’re
breathing throughout the whole exercise. Once you get the hang of
this and it’s a little bit easier for ya, you can transition into
an overhead movement. So we go to the W and then I raise up over head. I’m trying to again keep
my spine and my neck in a good position. So straight out, and then up, down. Now by adding this you’ll
probably feel a little bit more around the shoulder blades. So we call this the
Shoulder W, and then with an optional Shoulder W overhead movement, to kind of reinforce the
shoulder joint as it pertains to posture and headaches. Last exercise is called a Wall Climb. It’s very similar to some
other exercises that we’ve done called Wall Slides. So with the CLX band it’s
really nice ’cause they have loops all throughout
the band so I can slide my hands in like that. If you have a regular
band you can just tie it in a knot. Or if you have a banded loop
those work well as well. So I’m getting my hands in
the adjacent loops here, I’m coming up to the wall
and I’m pulling apart here so where my arms are
about parallel to each other. Little bit more than shoulder width. I work on my alignment so
my head posture, as done in an earlier video, my spine. And I keep that position
and then I just walk my arms up. And so it’s important
that you don’t lose form in your neck and your upper
back and your lower back. And I’m not letting my
hands collapse inward. I’m keeping ’em out. And then also as I
raise up I don’t want to get there by shrugging. So keep the scaps in a
good neutral position as we’re here. Raise up. Just kind of walking my way up and down. So there’s no. These are hard to do at times. I think most people could
just do it at the wall without the band at all,
but typically I’ll do these maybe for sets of five
or six so it’s a good way to work into the whole routine. So in summary, we’re working
the cervical retractions with the band to help with
head positioning, head posture. Band Pull Aparts to work
on some periscapular or the muscles around the shoulder blade. Get their activity to increase. Shoulder W with an overhead
movement, that’s gonna help get the shoulder,
the rotator cuff involved. Now we’re doing these
Wall Climbs which kind of ties them all in together. And we’re really trying
to improve the quality of the movement. So if you do ’em kind
of back to back to back, maybe a set of 10 for each
one depending on how much you can do. And break that up throughout the day. You’ll find you feel a
lot better especially if you work a sedentary desk
job, something like that. So in an effort to reduce
headaches, we’re trying to increase the activity
of the muscles that aren’t doing enough work. So go ahead and give these a try. Let us know if you have any questions. Hopefully it leads to less
neck pain and less headaches.