Tip : Breath in just before the start [ diaphr. breathing ] and breath out during the concentric contraction and hold , then repeat the inhalation again in the excentric phase [ into the direction of the anker ] and again , repeat the exhalation in the concentric pahse , etc. , etc. Why ? postural alignment and diaphragmatiuc breathing ' ''' work together " And it brings more awareness to the ' feel 'of the movement .
i usualy tell my clients to perform the retraction / face pull movement , to set the pulley of the cable station to a height slightly above their head. [ or can also be performed with a resistance band , pull the band to their chestbone, elbows pointing backward at the end of the retraction ] . this way , additionally, the rhomboids, which allow you to [ softly ! ] pinch the shoulder blades together, and the middle trapezius and rhomboids also play a role in executing this move [ besides the rear deltoids ]. And , ofcourse to keep their deltoids in a low position ! I also point them out on the position of their pelvic alignment [ no lowerback lordoses, in wich many people execute this exercise ].Ofcourse, performing the face pull from a lower anker position activates the formentioned muscles as well , it all depends on how we screen our clients regarding their needs and posibilities. All the best , Bo
Excellent point, Bo. With an understanding of the fundamentals of resistance training, it becomes very easy to modify exercises to target different muscle groups more effectively. Cheers!
@Laura Duprey the best defense against & way to rehabilitate osteoarthritic joints is to regain/maintain healthy pain-free range of motion. Motions like these can be very helpful to accomplish that end, but without an examination it's impossible to say for your specific case. If you choose to try them, be sure to start off with low reps and light resistance and see how you respond.
Hello Dr Yoni. I just looked into your active traction unit. I am a woman that's currently 240 lbs. I'm on a weight loss plan so I don't plan to stay at this weight for much longer. I was at 209 lb but gained a lot of "covid quarantine" weight. I'm wondering which act of traction unit to get. The one to two pound or the two to three pound. I'm leaning (no pun intended lol) towards the one that's the lower weight since my weight will be changing for the better. A chiropractor took an x-ray of me a couple years ago and I was shocked to see the side view. I just turned 63. The side view is like the picture you drew. My upper back is sticking outward in my head is protruding forward. It's really shocking. I need to do something about this before it's too late ...if it's not already too late. I also have the power plate Move now. So anything you can do to advise me to help my posture and reshape my neck and back and to help with my pain from my tailbone to my base of my skull would be very helpful and appreciated. Thank you for these videos.
Hello @Pam Stefanik If your fitness level is low, I would recommend going with the 1-2lb ATU starting off with the 1lb setting and building up slowly over time. If you're struggling with pain you should definitely check out my Pain Fix Protocol program that will guide you all the way through the rehabilitation process. You can find out more here: www.painfixprotocol.com/the-pain-fix-protocol/
Thank you Elizabeth! All the links can be found in the light grey 'description' box underneath the videos. You may need to click where it says "show more" to open up the entire box.
So would wearing my active traction headband while performing these exercises be even more effective, or at least save time when working on my posture prolapse?
Smart thinking! I've got a video that talks about using those types of combination exercises to save time right here - ruclips.net/video/dXHqAbkHZOw/видео.html
@Juanita Hernandez & @PamStefanik - Training with the ATU is a process. I always recommend that people start off with 30-60 seconds at the lower weight setting and build up slowly over time. Be sure to check out the ATU User's Guide where I go over this progressive training idea in greater detail.
@@painfixprotocol I'm confused. Isn't the ATU the traction unit that's like a headband, and once you've bought it there's no way to change the weight? That's what I have. I can't find my User's Guide, but had the impression that the recommendation was to wear it for 20 minutes a day or so. Or should it be for longer, or several times a day?
@@JuanitaHernandez It sounds like you may have the older, Gen 1 version. With the Gen 2 ATU the weight is adjustable. Please email support and they will send you the User's Guide which will answer your other questions.
For those who already have a "posture strap", they do work effectively by simply reversing the device and loop each side behind rather than in front of the shoulders and meeting in front. The exercise then involves pulling the shoulder blades back and down and hold isometrically for increasing periods of time since posture is an sustained, isometric process.
Tip : Breath in just before the start [ diaphr. breathing ] and breath out during the concentric contraction and hold , then repeat the inhalation again in the excentric phase [ into the direction of the anker ] and again , repeat the exhalation in the concentric pahse , etc. , etc. Why ? postural alignment and diaphragmatiuc breathing ' ''' work together " And it brings more awareness to the ' feel 'of the movement .
Thanks! It's a good tip!
i usualy tell my clients to perform the retraction / face pull movement , to set the pulley of the cable station to a height slightly above their head. [ or can also be performed with a resistance band , pull the band to their chestbone, elbows pointing backward at the end of the retraction ] . this way , additionally, the rhomboids, which allow you to [ softly ! ] pinch the shoulder blades together, and the middle trapezius and rhomboids also play a role in executing this move [ besides the rear deltoids ]. And , ofcourse to keep their deltoids in a low position ! I also point them out on the position of their pelvic alignment [ no lowerback lordoses, in wich many people execute this exercise ].Ofcourse, performing the face pull from a lower anker position activates the formentioned muscles as well , it all depends on how we screen our clients regarding their needs and posibilities. All the best , Bo
Excellent point, Bo. With an understanding of the fundamentals of resistance training, it becomes very easy to modify exercises to target different muscle groups more effectively. Cheers!
Excellentl! Amazing! Thank you so much, dear Yoni!
deeply grateful to you! ❤
You're most welcome! I'm glad you enjoyed it!
Important information and well explained as always. Thanks Dr. Yoni!
Thanks very much! Glad it was helpful!
Dr. Yoni, Is this a good exercise for shoulders that are osteoarthritic?
@Laura Duprey the best defense against & way to rehabilitate osteoarthritic joints is to regain/maintain healthy pain-free range of motion. Motions like these can be very helpful to accomplish that end, but without an examination it's impossible to say for your specific case. If you choose to try them, be sure to start off with low reps and light resistance and see how you respond.
Hello Dr Yoni. I just looked into your active traction unit. I am a woman that's currently 240 lbs. I'm on a weight loss plan so I don't plan to stay at this weight for much longer. I was at 209 lb but gained a lot of "covid quarantine" weight. I'm wondering which act of traction unit to get. The one to two pound or the two to three pound. I'm leaning (no pun intended lol) towards the one that's the lower weight since my weight will be changing for the better. A chiropractor took an x-ray of me a couple years ago and I was shocked to see the side view. I just turned 63. The side view is like the picture you drew. My upper back is sticking outward in my head is protruding forward. It's really shocking. I need to do something about this before it's too late ...if it's not already too late. I also have the power plate Move now. So anything you can do to advise me to help my posture and reshape my neck and back and to help with my pain from my tailbone to my base of my skull would be very helpful and appreciated. Thank you for these videos.
Hello @Pam Stefanik If your fitness level is low, I would recommend going with the 1-2lb ATU starting off with the 1lb setting and building up slowly over time. If you're struggling with pain you should definitely check out my Pain Fix Protocol program that will guide you all the way through the rehabilitation process. You can find out more here: www.painfixprotocol.com/the-pain-fix-protocol/
I can't find the links to the equipment. Love your videos. E.
Thank you Elizabeth! All the links can be found in the light grey 'description' box underneath the videos. You may need to click where it says "show more" to open up the entire box.
So would wearing my active traction headband while performing these exercises be even more effective, or at least save time when working on my posture prolapse?
Smart thinking! I've got a video that talks about using those types of combination exercises to save time right here - ruclips.net/video/dXHqAbkHZOw/видео.html
How long do you recommend using the ATU daily?
That's a good question I would like to know too
@Juanita Hernandez & @PamStefanik - Training with the ATU is a process. I always recommend that people start off with 30-60 seconds at the lower weight setting and build up slowly over time. Be sure to check out the ATU User's Guide where I go over this progressive training idea in greater detail.
@@painfixprotocol I'm confused. Isn't the ATU the traction unit that's like a headband, and once you've bought it there's no way to change the weight? That's what I have. I can't find my User's Guide, but had the impression that the recommendation was to wear it for 20 minutes a day or so. Or should it be for longer, or several times a day?
@@JuanitaHernandez It sounds like you may have the older, Gen 1 version. With the Gen 2 ATU the weight is adjustable. Please email support and they will send you the User's Guide which will answer your other questions.
Great to know those posture straps don’t work - thanks for all the good info Yoni.
Happy to help!
For those who already have a "posture strap", they do work effectively by simply reversing the device and loop each side behind rather than in front of the shoulders and meeting in front. The exercise then involves pulling the shoulder blades back and down and hold isometrically for increasing periods of time since posture is an sustained, isometric process.
Awesome, thank you!
Thanks Georgia~!