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Mobility: "Shoulders Back & Down"

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

SBD-1    SBD-2    SBD-3
Stand upright then pull shoulders up & roll back, & down.

I don't like the center photo above but need to show it to demonstrate the exercise. 
Why?  Because it reminds me of how a lot of people walk around "normally" everyday with tense posture!

SBD-4    SBD-5    SBD-6
Note how far I'm pulling shoulders back together.

OBJECTIVE: Open front shoulders and improve posture.

  1. Stand upright and “tall” with good posture.

  2. Slightly lift shoulders then roll them back and down.

  3. "Pinch” shoulder blades together as you finish rolling them back.

  4. Relax and drop shoulders then repeat.

  5. Perform 5-10 reps.

Exercise Figure Tips: The key with this one is to really "roll" the shoulders back and down and not just shrug the shoulders up and down.  You need the "back and down" part to open the front of shoulders and REVERSE the forward breakdown of posture from slumping over the computer, steering wheel, kids, etc.

  • This is a very simple exercise that is actually a cue (called the "SBD") in the weight room with good trainers that know and understand proper posture and biomechanics.  The SBD also makes a great desk stretch for a mini-break at the workstation.

  • Mobility Exercises (Directions)
  • Mobility Exercises (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 11.30.07)

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