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Practice in Motion: Part II - 6 Components of Posture
“I Don’t Knows”

Course Author(s): Jacquelyn M. Dylla, DPT, PT, OCS; Jane L. Forrest, EdD, BSDH

“I Don’t Knows”

Exercise: “I Don’t Knows”

Targeted Muscles: Infraspinatus, teres minor, rhomboids, middle trapezius

This exercise can be performed with or without the exercise band or sports-cord. Start with your shoulders down and back, arms at your side, elbows bent 90 degrees, and your palms up. Make sure your elbows are slightly behind your trunk. Next, externally rotate your arms while keeping your elbows at your side. Maintain the interscapular muscle activation (shoulders down and back) during the entire exercise. Perform 20-30 repetitions every hour. This will assist with offloading neck stress while strengthening the upper back and shoulders.

Video 7. Exercise - “I Don't Knows.”

In this exercise, grasp the bands so your palms are up. Be sure that your elbows are at your side and your shoulders are down and back. Next, be sure that your elbows are slightly behind your trunk, then begin this exercise by squeezing your shoulder blades together, allowing your shoulders to externally rotate. The arms will follow. By activating the intrascapular muscles, you will not only increase their strength but as well offload the stress to the cervical spine. Perform this exercise for 20-30 reps several times throughout the day.
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