Deep Neck Flexors
“Chin jutting”, possibly a result of sitting for hours on end staring at a computer (I’m trying not to do
this as I type) is at least partially a result of weak muscles deep in the neck.
Exercise: Isometric chin tucks
Place a towel (or your own hands) behind your head. Retract your chin so that the back of your head pushes into your hands/towel.
Hold for 5-10 seconds and repeat 2-8 times.
Mid Trapezius
Our “traps” are divided into 3 basic sections; upper, middle and lower. The middle and lower traps tend to
become weakened through prolonged sitting while hunching and/or poor or otherwise unbalanced strength training.
Exercise: Vultures
Leaning over a ball or standing bent over – place your hands at a 10 and 2 position with the thumbs up.
Raise arms upward while keeping the torso still. Stick your tongue into the roof of your mouth to maintain neck stability.
Note: This shouldn’t be a big range of motion – 4-6” elevations should do the trick.
Serratus Anterior
A couple of inches below our armpits lay a bumpy or “serrated” muscle that helps keep
the shoulder blades (scapulae) stable and flush against the ribs where it’s supposed to be. A possible sign of a weak
serratus anterior is a “winged” shoulder blade (a poking out).
Exercise: Scapular Push-up
Find an elevated surface such as a bench or a chair. Place hands slightly more than shoulder width apart.
Keeping body in line (relatively straight from back of the head to the heels) let your shoulder blades collapse inward
and than push them out – WITHOUT moving your elbows.
Repeat 12-20 times.
When to use these exercises
Give these exercises a shot on the front or tail end of your next workout. Be sure to
get a thorough assessment if you suspect an imbalance or if you are experiencing any pain. Stay tuned for part II when I discuss
the weak links of the lower body.
Keep in mind that these are “common” weaknesses, not universal. Every program must address individual needs.
