Things You Think Improve Your Shoulder Mobility, But Actually Hurt It.

There are tons of exercises you can find that will claim to improve the health of your shoulder, along with increasing the overall mobility. 

The problem is, most of the recommended exercises actually restrict motion and can further exacerbate problems down the line. ​

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If you are having trouble reaching the arm overhead, then performing exercises such as banded pull apart, or I's, T's, and Y's, will actually hinder the ability to get overhead. 

Why can this be?

The scapula sits on top of the ribcage, and must have space between it in order to rotate upwards and create overhead motions. 

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Compressed Scaps (left) vs Open/Free Space (right)

Exercises, such as the ones mentioned above, actually close the space between the scapula and the ribcage, reducing the ability for it to move, gluing them together. 

This is the opposite of what we want to achieve. 

The area between the shoulder blades and the ribcage needs to maintain space in order to allow motion to occur, so the the shoulder blade does not get stuck during movements, leading to compensations elsewhere. 

Zercher hold with a band could be a good start to open up the space between the shoulder blades. (shown below)​​​

Once you can do that, reestablishing rotation in the shoulder with a kettlebell screw driver can assist be an advancement to help restore overhead motion.

Finally an inverted position can assist in expanding the uppermost parts of the upper back so you can fully reach overhead. Something like a lazy bear (shown below) could be useful. ​

For more information on how to improve your shoulder mobility or to find out if you are doing things that are preventing it.....

Send an email to staff@dynamicprri.com and we will answer your question personally.