Protracted Shoulder Girdle Part 2

In Part 1, we described exactly what a Protracted Shoulder Girdle was and what causes this imbalance. Now, let us discuss the best ways to attack this problem. We know that there is a combination of Serratus Anterior, Pectoralis Minor, Pectoralis Major tightness and/or a weakness in the Mid-Trapezius, Rhomboids, and Rear Deltoids.

The diagram below is to show you where those muscles are located in case you are not aware.

 In order to find out exactly which muscles are causing the problem my suggestion is to contact either a Physical Therapist, or a Strength and Conditioning Coach or Trainer. If we are talking in generalities these are some exercises you can use to help your problem. You can email me directly at coach.szuch@gmail.com. 

If you do in fact have a Protracted Shoulder Girdle you need to understand that this imbalance did not happen over night and the fix will not happen overnight. My philosophy behind stretching is simple, "Once a day, do not bother. You are wasting your own time. Two times a day, we are getting a little better. Three times a day, you will see a change."

These are my personal favorites to strengthen your Mid-Trapezius, Rhomboids, and Rear Deltoids.

PRONE BLACKBURN'S

SUPINE NO MONEY

PRONE "Y"

I found these two videos from Brent Brookbush on YouTube to help with the release of Pectoralis Minor, Major. Brent does an excellent job explaining how to correctly perform each exercise. Check him out at http://www.b2cfitness.com/