Workout: To do at home, in the gym or on the go

Sports By Ricky Ali, Personal Trainer, Shula's Athletic Club Wednesday, December 1, 2021

The Scaption exercise will help correct your posture and strengthen the muscles around your shoulders.

1.  Sit upright on an exercise ball or a bench. You can use a bench with a backrest.

2.  Hold a pair of light dumbbells in each hand. For this exercise I recommend any weight up to 10 pounds. 

3.  While holding the dum bbells, lift both arms forward and up to a position where the shoulder, elbow and wrist form a straight line.

The motion will look like your arms are forming the letter Y.

4.  Hold this position and contract your upper back muscles for 2 seconds, release the back muscles and return your arms to the starting position.

5.  Perform 10-to-12 slow, controlled repetitions.

     Avoid arching your lower back or allowing your head and neck to protrude forward. 

     Don’t use weights that are too heavy, and don’t rush this exercise.

     You’ll work muscles on the front and back of your shoulders and back of your neck and upper spine:  The upper trapezius, rotator cuff (subscapularis and teres minor), posterior deltoid, and rhomboid major and minor muscles. 

     While performing the exercise you’ll also want to work/contract your lower back and core muscles to maintain your posture and keep your spine stable.

     Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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