The Muscles and Movements of the Upper Body

So let’s look at the upper body and the muscles and how they work and what they name are. So the first let’s look at your neck. Well I’m not going to bore you with all the names of these muscles. But most importantly you just see that what are the possible motions in the neck you can move it side to side as a good stretch front to back just make sure when you raising your head up and you are stretching your neck backwards that you are careful with your neck because of your spine. And also you can do a little bit of a circumduction in the neck for the stretches. We normally don’t exercise separately the next because they are involved in all the other exercises. What you do on that is just good enough. So welcome to your shoulders. And these are the deltoid muscles your anterior medial and post to do deltoids are covering your shoulders they are separately in work. together as well as there are exercises which they involve more separately. So I wanted to show you these. So for your shoulder, the lateral raises would be the exercise for your medial part of your deltoid. And I’m showing you the exercise here and on the video you’re going to see even more, the front of your shoulder is stretch like such an inter mediate and the back posterior part of your deltoid shoulder is stretched like this. showing you here on a video you see it again, the supraspinatus which is in the back here, a very important upper back muscle for us. So you just make sure that you are raising your weights up in 45 degrees angle by keeping your thumb to your tie and your little finger is pointing outwards. So for five degrees outwards and 45 degrees lift as well. So let me show you your posterior deltoid here and also the trapezius and latissimus dorsi which are very important the upper back muscles and back muscles, making sure that we are upright and have a nice posture. And on the front of your body we have the pectoral is here and here is your biceps on the upper arm as a flexor and extensor will be on the back of your arm which is your triceps muscle and the triceps muscle would be here, the back of the arm. Let’s see how we work them. So upper back and posterior deltoid works very well. On your back flies, your back flies you can do it. Standing by bending forward. This is a little bit harder because you could stand or is much easier when you do it lying down on the ball. right upper back and shoulder can be done with the upper back rowing. So this is I’m showing it here for you, and also how you are stretching it out as well. Now, these are the superficial layers of your back muscles. And I’m just showing you how wonderful is the human body and most of the muscles that we’re gonna work on a very, very importantly for your posture is your own Boyd muscles here are holding your spine together with the holding the scapula to the spine. That means holding you upright to have a nice nice posture. So let me show you here the trapezius and the latissimus dorsi again because I’m going to show you now the exercises For these muscles now the wide front pool down, which is shown in the videos or you will see the on the videos or the close grip pull down. So you’ve got to make sure that for both of these your body is in the anatomical straight line of your spine and you’re leaning back and you’re always always pulling the bar to the front and never to the back of your neck. So I’m going to show you rowing in a much simpler way. And this is just using the rubber chords just excellent for your posture so any beginner can use it any beginning of the start of the exercises even if you are not touching any machines in the gym. So let me show you this very important rhomboid muscle here, which is wonderfully bringing your scapula to the spine and keeping you up right with this and you got in both of the sides so its name is wrong. The massage. So let me show you how the rhomboid is actually working bringing your scapula together. In the pinch here, scapular retraction it’s called. So when you do this exercise with the rubber cord, the first thing what you do when you pull in or even when you do it on the machine is make sure that your scapula pinched and then your arm is going to bend on the top of that back fly back fly, which actually showed you in standing now I’m showing it to you lying down on a bench to lineman on the bench we do it actually on the sideways the back flies and the V flies which will be going to your hip, making sure that you always start by pinching your shoulder blades together, then you lifting your arms up. Now you may actually hold this exercise isometrically for a few seconds if you like but mostly just keep the dynamic version which is two counts. lifts and three counts on the way back return. Exhale as you lift and inhale as you are returning it back. So here is the V flies when you are lifting actually you’re on from the side from here up to your hip. So this is the V flies on the V shape. Same counting same breathing just like for the opera back flies, so you are exhaling when you are lifting your arms to the hip, inhaling when you returning it back to the ground. So let me show you the rotator cuff infraspinatus and the teres minor and the supraspinatus. Here you so all these muscles we were using just previously, and also the subscapularis muscle which is under your scapula. So these are the muscles which are very importantly used in the external rotations. And most of the shoulder injuries happens because these internal and external rotator Especially the external rotators, which is in the back of our upper back here are very weak, so we must use them and must exercise them. So I’m showing you in a version which is the shoulder and the elbow is under shoulder level, and you pull out to the side like such. So if you have any shoulder injury, you highly likely you are able to do this and strengthen up your arms until you can raise your arm up in your elbow, at shoulder level, and using the external rotation this way, from here to here, as well. So make sure that whenever you exert the force, you pull out the rubber cord you exhale and inhaling on the way back. Make sure that you keep in your entire back and spine straight. So here is another way to show you external rotation in standing position without any other things being there for you. It’s very easy injury of yours Shoulder dislocation and a rotator cuff, tendon injury, heat and tear. So it’s very, very common. So if you are doing a proper exercises that you can actually avoid all these. So let’s move forward to the front of the body, which is let’s look at your chest muscle. The pectoralis muscle has three parts the upper medial and the lower part. So it looks like a fan. It takes a big motion here so covers a big distance here, and the pectoralis minor which is underneath our three smaller muscles as well. And this is the muscle which brings your shoulder forward to the center of your chest which is your sternum born. And I want to show you something else. This isn’t a little bit of elbow injury. So if you have an tennis elbow, which is you have pain on the outside of your l Or this is the tennis elbow if you have the pain on the inside of your elbow that is the golfer’s elbow. Some exercises for these. So this is wrist extension, and wrist flexion. And you can use the finger exercises I’m showing it here, you can use the extension flexion with the rotation of the rope and in the lower right arrow, so just with a bottle of water itself. Now, let’s jump back to the muscle. Sorry for that. But this is very important that you can do chest on the floor without any had because our chest is already more stronger than our back muscles. So lighter weights, flies back to rallies flies from here and the chest presses are, you know, or do it on the board or the push ups which I’m going to show you later. And the stretching part over here. Now I want to show you the benchpress which I was mentioning Before that you make sure that you’re working on the functional range of motion, which means that your ammo remains about 90 degrees so you have a towel on the chest. So make sure that you’re not allowing the bar coming down all the way to the chest. So making sure that you are inhaling as you are lowering the bar and exhaling when you are going to press it up.