CdC training program

Yo!! Remember me? I hope so, I am your conscience :-) Especially when it comes to physical activity and that upright posture. My name is still Sondre and I am very proud to be the one person Aksel trust in this matter. I hope you will learn to trust me too.

This months exercise: Alternated front raises with rubber band



Purpose: strengthening and conditioning the muscles keeping your
scapulae in the right place.

How:
1) Fasten the rubberband in a doorknob. Stand upright holding your hands relaxed beside you.
2) Hold the handles firmly lift a straight arm(the right one) up and over your head. Simultaneously you pull the left arm beackwards beside you. Both arms pressing backwards, but one arm in the air and the other beside your hip.
3) Hold for a brief second then calmly bring your arms forward again.
4) Repeat but changing upper and lower arms.

How much: 2 series and 12-20 repetitions (you should feel a light
burning sensation in your muscles)

How often: 1-2 times pr week. Not the same day as important concerts as you may feel fatigued in your upper back before the concert is over. Why: Your upper back muscles keep your posture perfect for as long as they can. If they are out of shape they fatigue early giving you pain and bad posture. Bad posture will give back- and neck problems over time.


This months stretch: Chest, pectoralis minor



Purpose: releasing tension and lengthening the small pectoral muscle

How:
1) Stand in a doorway with your left forearm and elbow touching the doorframe
2) Take a small step forward until you feel the stretch in your chest. Then lean forward a bit more.
3) Try to elevate your shoulder, this would give you a stretching feeling in the lower part of your chest, just next to your armpit.
3) Hold this stretch for 20-30 seconds, then push against the door frame with your elbows for 5 seconds. Relax and move forward for another inch or two. This will really stretch and you hold this for 20-30 seconds before you slowly release the pressure and bring your arm down. Now repeat with the right arm.

How much: 2 times as described above with 1-2 minutes rest in between.

How often: 1-2 times pr week. Especially after concerts and long lasting
practices.

Why: Your small chest muscle(pectoralis minor) is a quite strong muscle and will shorten fast if not stretched regurarily. And especially if you tend to lean on your elbows during your desk work.

These two exercises combined with the previous ones will keep your posture straight and hopefully keeping you away from pain. But hey - no pain, no game! Put your game face on, folks - and work that boty!!