POSTURE + OVERHEAD MOBILITY
COACH EMYLEE COVELL
OBJECTIVE To Chest Bump the World. But really. I am excited to help you figure out how to assess and address what’s getting in the way of having effortless posture + overhead mobility.
FORMAT There are essentially 3 Session Types:
EXTENSION (Chest + Hip)
SPINAL MECHANICS
NECK / SHOULDER MECHANICS
BONUS - SOFT TISSUE
The goal would be to get through both of these sessions 2x week (6x total) but if that seems daunting to start, just get them each in one time per week. This program is designed to be an accessory program and shouldn’t replace or get in the way of your regularly scheduled fitness classes. Need help figuring out your overall schedule? Let me know and I’m happy to help you carve out a plan!
TRACKING PROGRESS
We will be using The Wall Slide as our functional Assessment + also recommend taking side/front/back full body photographs to see your posture improve over time. Text me your videos to 213-514-0759 with your name, videos and any other pertinent info I may need to know about your mobility issues/past issues.
I NEED:
- Wall Slide from the Front View
- Wall Slide from the Side View
⁃ Please text 213-514-0759 videos of your wall slide from 2 different angles:
⁃ — directly head on
⁃ — from a side angle to see back arch/ overhead ability
⁃ I want these progress videos weekly along with any notes or questions you may have (pain/limitations or other weird tweaks you want to tell me about!)
CONTACT Phone: 213-514-0759
Email: emylee.pharos@gmail.com
IG: @emyleecovell
THE PROGRAM
SESSION 1 - EXTENSION - 5-10min Bench/Bed Chest Opener + Hip Extension Stretch
SESSION 2 - PVC SHOULDER MECHANICS
BONUS STRENGTH SEQUENCE : Banded Retraction Sequence (at least 20 Retractions in each position)