No More Sagging Shoulders

No More Sagging Shoulders

Well-developed upper back muscles help to hold the shoulders back, square them off, and make them look broad. These muscles, the trapezius, lie at the base of the neck and at the top of the shoulders as well as the upper middle of the back. With proper exercise, the trapezius help to prevent sagging, round shoulders as well as strengthen the upper back and spine.

The following Isometric exercises are perfect for this purpose. These exercises are designed to assure a rapid response from this large muscle group with its many muscle fibers.

Trapezius Power Flex #1: Stand completely relaxed, with your hands clasped together and held slightly above your waist and in front of you. Your head should be held high, looking straight ahead, and your spine erect. Inhale deeply for 3–4 seconds while slowly pulling down hard with your hands still clasped together and intensely contracting your upper back muscles against the pull. When your muscles start to quiver, begin exhaling as you start a s-l-o-w count of 7–12 seconds while maintaining maximum tension in the muscles. Relax and breathe deeply.

Trapezius Power Flex #2: This exercise is very similar to exercise #1 except you grasp your hands from behind your back. Once again, slowly inhale for 3 to 4 seconds until you achieve peak contraction. At that point, slowly exhale while making an f-f-f-f or s-s-s-s sound for the entire duration of 7–12 seconds. Relax and power breathe.

Trapezius Power Flex #3: With your arms bent at the elbow and held at shouder height, begin to inhale deeply for 3–4 seconds as you slowly pull your elbows back as far and as hard as possible and upon reaching peak contraction begin a slow controlled exhale for 7–12 seconds while making an f-f-f-f or s-s-s-s sound. Relax and power breathe.

These simple exercises can be performed anytime throughout the day. I also recommend that you perform them in front of a mirror whenever possible so that you can see visual proof of the muscles contracting powerfully. You will be awed at the control you will be able to exert over these muscles.

About John e. Peterson:

JOHN PETERSON, internationally renowned strength and fitness coach and creator of the Transformetrics™ Training System, knows the painful reality of struggling to overcome physical adversity. At the age of four John was a victim of the dreaded disease polio, which left him with horribly misshapen legs that doctors were forced to break and reset—all without anesthesia for the ...

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