di Riccardo Zambon | Doctor of Sports Sciences and Physical Performance
“Never hurry. Take plenty of exercise. Always be cheerful. Take all the sleep you need. You may expect to be well”
James Freeman Clarke
We are made to move. At any age, in any situation, our body is not made to stand still on a chair for hours staring at a screen. But don’t worry: the human body quickly adapts to new habits, and it is never too late to decide to feel good thanks to physical activity. Have a look at the two new highlights of this month.
A hard exercise even for the fittest athletes, pull-ups are not for anyone. Stand under a bar and grab it with your arms straight. Start the movement by keeping the shoulder blades next to the chest (it is a crucial aspect but often forgotten) and try to go beyond the bar with the chin thanks to the traction of the arms, always keeping the shoulder blades adducted. Descend slowly and carefully. Always keep your body under control without swinging or moving upwards.
REAR DELT RAISES WITH ELASTIC BAND
Improving the strength of the shoulder blade muscles is more important than you may think. A correct posture ensured by always active shoulder blade retractors helps prevent neck pain. Grab an elastic band with both hands and arms outstretched in front of you. Move outward your outstretched arms until a straight line is formed between your right wrist and left wrist. Don’t lift your shoulders. In doing so, you will activate the muscles between the shoulder blades. Return to the starting position keeping the movement under control.