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Most people that are watching this video are suffering from Upper Cross Syndrome which roughly translates to slouched forward shoulders and heads. This can lead to chronic pain in the shoulders, the neck, and the lower back. We have a program called MAPS Prime which addresses this issue. You can find it here: https://bit.ly/2NOSZAo.

What this video covers today is the Zone 1 Test of MAPS Prime. To start off, use a wall. Take a big step away from the wall, two to two and a half feet. First point of contact is your butt. The next point of contact is your upper back. The final point of contact is the nodule on your head. For most people this is challenging. If this is challenging for you, address this.

From this position, the next thing we want to do is close the arch that your back forms. Press your lower back into the wall. Make sure to maintain all points of contact, butt, upper back, and neck, while pressing lower back into the wall. This will not be easy. If this is easy for you the progression of this is a "wall angel". Raise your arms up and bend your elbows on the wall at a 90degree angle. Now while pressing the lower back into the wall, drive your wrists into the wall. Keep all points of contact, hold for 5 seconds, release, then do again.

The points of contact in this exercise are very important. Do not try and cheat and lose a point of contact. If you lose a point of contact while just pressing in the lower back, lay down on the floor and progress until you can perform it on the wall.

Make sure to breathe normally during the exercise. Once we create the points of contact and press the lower back into the wall, make sure to maintain points of contact, count for 5 seconds, release, and repeat this 5 times.


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Try this out if you have back or shoulder pain.