When we look to improve our rotational ability, we will want to reduce maximal force and learn to reach long through the arms. Increased force reduces motion, and if the shoulders restrict in motion, our ability to rotate from side to side becomes limited.
Below is a short video explaining the differences between the two and how it affects shoulder range of motion.
There are some great moves that we can transition to create rotation and reaching under loaded moves to offset some of the high force activities that we do. These would be activities that allow for unilateral reaching and pulling on opposite sides or allow the shoulder blades the move. Some examples would be a push-up, DB Row, 1-arm lat pulldown, 1-arm DB floor presses, or cable pressing variations.
By being high force and having two limbs fixated all the time, we can lighten the load with the previously stated moves to improve shoulder function and rotation whole still creating a training stimulus.
Perhaps you still feel lost and aren’t sure what things you need to get your shoulders moving again. Send us an email to Staff@dynamicprri.com and we can guide you in the right direction.
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Dr. Peter Dionisopoulos is the owner and founder of Dynamic Performance & Rehab. He has worked with many high-level athletes and military personnel, but his true passion is to help active adults maintain their lifestyle by providing information and potential solutions to their aches and pains so they can continue with the activities they love.