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Old 06-01-2008, 05:01 PM   #1
Jeffrey Gebbie
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shoulder flexability

Does anyone have any suggestions for increasing shoulder flexability? I am unable to "rack" the bar onto my shoulders when doing CLEANS. When I try there is still a gap between the bar and my shoulders of more than two inches. When I do CLEANS my shoulders really hurt by the end and feel like the muscle is pulling away from the bone. Any help would be appreciated.
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Old 06-01-2008, 05:21 PM   #2
Stavros Kalogirou
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Re: shoulder flexability

Jeffrey,

I am working on similar issues in regards to shoulder flexibility. A couple pointers I was given during my Level I Cert;
Hang from a pull-up bar with a very narrow grip(hands close together as possible), once you're hanging "push" your chin forward. An uncomfortable stretch at first, but it's helping me.
Also, if you can only keep a couple fingers on the bar when you're "racking" it during a clean, thats fine...you'll develop a 'pop' to get it from that position.
Finally, if you're in that much pain, maybe check with a doctor or something. I'm by no means an expert. Just make sure it's more of a discomfort from stretching vs. a pain(i.e. injury)

Good luck!
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Old 06-01-2008, 05:25 PM   #3
Jeffrey Gebbie
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Re: shoulder flexability

Stavros,

Thanks for your reply. I will give your suggestions a try.
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Old 06-01-2008, 07:23 PM   #4
Jacob Cloud
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Re: shoulder flexability

Don't forget that our ROM is defined by the exercises which push that ROM.

Do more cleans.

Flexibility will come.
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Old 06-01-2008, 07:49 PM   #5
Steve Ericson
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Re: shoulder flexability

Could it possibly be a wrist flexibility issue as well? As for shoulder flexibility check out R. Wolf's article on kyphosis located in the PM journal, that should help you out quite a bit.
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Old 06-01-2008, 08:27 PM   #6
Chris Butner
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Re: shoulder flexability

Purchase a 6 foot long, 1 inch diameter PVC pie, or wooden pole. Hold it in front of you across your body. Put your hands on it with a very wide grip. With your arms staying straight. Move the stick out and up your body. It will eventually be above your head with your arms completely straight. Then let it fall behind your body it should fall down to your butt once you have enough flexibility. The movement from front to back is a circular motion. So just think of moving the stick in that motion. Keep your wide grip the entire time. It will be very similar to your snatch grip, or your overhead squat bar grip.
Also another flexibility movement. Put the stick behind you so it is in the same direction as your body. Take one hand grab the stick. Do the same with the other hand. One hand will be high one will be low. Now try to walk your hands together. Your goal is to walk the hands closer to one another. Remember to reverse your hands to get both shoulders in both directions. Naturally one side will feel harder than the other.
There are many other movements you can do, but I found these two to be very helpful for overhead weight work, and will certainly help with your clean rack.....Hope I explained it OK.

Last edited by Chris Butner : 06-01-2008 at 08:30 PM.
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Old 06-01-2008, 09:07 PM   #7
Steven Low
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Re: shoulder flexability

^^^ stretch band/theraband is easier on the shoulders.
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Old 06-02-2008, 07:59 AM   #8
Lenora Galitz-Pfeffer
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Re: shoulder flexability

Quote:
Originally Posted by Steven Low View Post
^^^ stretch band/theraband is easier on the shoulders.
Using the theraband has been a help to me for shoulder flexibility. Speaking of Steven Low's quotes: There are some interesting threads on shoulders that may also be helpful.
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Old 06-02-2008, 09:42 AM   #9
Rich Matlock
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Re: shoulder flexability

Jeffrey,

I'm new to this CF, and I too am having ROM issues with my L shoulder. I had a Mumford procedure back in Dec '05. I had impingment syndrome w/ a litttle arthritis, they went in and shaved off 5mm of my clavical and some of the arthritis. But now it seems as though I have LESS ROM then I did before. It is really hard for my even to get an empty bar into the squat position because I can't get my left arm back. I will try to use some of the suggestions others have given you.

Here is my story http://www.board.crossfit.com/showthread.php?p=323062
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Old 06-02-2008, 10:02 AM   #10
Steven Low
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Re: shoulder flexability

You should do some IR/ER stretches along with the mobilization exercises described above.
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