Week 32: Shoulders, Neck, and the Upper Back

Theme: Shoulders, Neck, and the Upper Back Strength: Sandow's Bent-Over Row Hinge at the hips, back flat, torso at 45 degrees. Hold light dumbbells (or bags of rice). Pull your elbows back toward you...

Theme: Shoulders, Neck, and the Upper Back Strength: Sandow's Bent-Over Row Hinge at the hips, back flat, torso at 45 degrees. Hold light dumbbells (or bags of rice). Pull your elbows back toward your hips — squeezing your shoulder blades together. Lower slowly. 4 sets of 10 reps Source: Eugen Sandow — Sandow's System of Physical Training (1894) Walking: Nordic Walking Style Walk with trekking poles or two walking sticks, engaging the arms and upper body actively with each stride. If no poles, exaggerate your arm pump deliberately. This engages the upper back and burns 20% more calories. 35 minutes with active arm engagement, 3 times this week Source: U.S. Army — Setting-Up Exercises (1914) Stretching: Cross-Body Shoulder Stretch Pull your right arm across your chest, holding at the elbow with your left hand. Keep your shoulder down. Hold 20 seconds. Release, then move the arm slightly higher or lower to find where the tension lives. 5 minutes Source: Edwin Checkley — A Natural Method of Physical Training (1890) Mindset: The Upper Back Carries Burden "Tension held in the body is emotion unexpressed." — William James Reflection: Where do you habitually hold tension? Your shoulders? Jaw? Neck? Breathe into that place for one full minute. Source: William James — The Gospel of Relaxation (1907) Challenge: Set three daily reminders to roll your shoulders back and down. Just one conscious unclenching.