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Old 06-13-2010, 03:21 PM   #1
Tyson Wright
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Tight Shoulder Club

Yeah, I'm a member. I have a hard time getting my arms extended up and back properly during the overhead squat and I'm blaming my lack of flexibility in that area. Any good pointers to work on shoulder mobility?
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Old 06-13-2010, 04:55 PM   #2
Kevin Shaughnessy
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Re: Tight Shoulder Club

Quote:
Originally Posted by Tyson Wright View Post
Yeah, I'm a member. I have a hard time getting my arms extended up and back properly during the overhead squat and I'm blaming my lack of flexibility in that area. Any good pointers to work on shoulder mobility?
I had good luck doing shoulder dislocates every other day with a warm up set of 20 at an easy spacing and then a narrow set for 10 slow reps and then a 10 second static hold at the end of the set. Its very possible there are better schemes then this one though.
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Old 06-13-2010, 08:51 PM   #3
Steven Low
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Re: Tight Shoulder Club

I guess I'll post it again...

Start doing these things:

1. Posterior capsule stretch, sleeper stretch, external rotation stretch

2. Lats stretch, pec stretch, pec minor massage. Can use basketball or other ball and lie on top of it for pec rolling.

3. Deep tissue massage all around the scapula; anterior, lateral and posterior shoulder; coracobrachialis, biceps brachii, and brachialis.

4. Nerve glides (google first link)

5. Band dislocates and wall slides

6. Foam roll thoracic spine (put 45s on your chest for deeper stretch). Also, roll side to side as you are rolling and try to arch your back
http://www.marksdailyapple.com/how-t...pine-mobility/


Here's a good set of vids on scapular mobility and stability:
http://www.youtube.com/watch?v=y4Wo095zPnc
http://www.youtube.com/watch?v=1YHIV4a81Os

Here's a good article series about posture as well (Neanderthal No More):
http://www.t-nation.com/readTopic.do?id=459379
http://www.t-nation.com/readTopic.do?id=459206
http://www.t-nation.com/readTopic.do?id=462481
http://www.t-nation.com/readTopic.do?id=472224
http://www.t-nation.com/readTopic.do?id=535872

everything wfs
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Old 06-14-2010, 03:19 PM   #4
Rob Bridgford
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Re: Tight Shoulder Club

Steven's routine is working great for me! I would recommend it.

The foam roller on the upper back seems to have the greatest impact.

Thanks Steven
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Old 06-16-2010, 06:48 PM   #5
Steven Low
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Re: Tight Shoulder Club

Yeah, start adding the 45 plates as it improves.... it really helps a lot
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