Can you touch your fingers behind your back? If not, then you need to watch this video. I’m going to show you how your poor shoulder flexibility is holding back your gains and making you more susceptible to injury on some of the most popular exercises.
It starts with the test.
This is called the Apley Scratch Test. To perform it, stand tall and reach one arm up and over your shoulder to try and touch as low down the shoulder blade as you can. With the other arm, reach behind your back and try to touch your fingers as far up your back as possible. Ideally, you would be able to touch your longest fingers together.
It is actually an acceptable result to at least be able to touch the top of your shoulder blade with your top hand and the bottom of your shoulder blade with your bottom hand. The problem is, 93% of the population cannot do this. That is a big problem.
The problems become magnified as I said, when you then go and perform some of the most popular lifts in the gym with this mobility deficit. Exercises like the bench press, lat pulldowns, bench dips, chest dips and even barbell rows are all compromised when you don’t have adequate range of motion of the shoulder joint which is precluding you from achieving the touching of the fingers behind your back.
From a biomechanical standpoint, the top arm needs to have shoulder flexion and external rotation range of motion while the bottom arm needs to have shoulder extension and internal rotation mobility. Most will struggle to get the bottom hand sufficiently up the back. A loss of internal rotation is a common side effect of muscle imbalance and adaptive stress of the shoulder.
Don’t worry if you don’t pass though. I’m going to show you three ways that you can improve this quickly.
The first is by concentrating on unshrugging your shoulders whenever you do any of the exercises listed above. Instead of forcing your shoulder blades down and back, which can lead to an artificial pinching of the scapula together, just concentrate on keeping your shoulders down and unshrugged. This will take care of the shoulder blades and make it easier to keep the joint stable, preventing them from tipping forward into a dysfunctional anterior tilt.
The second thing you can do is include a sleeper stretch into your mobility routine. This will help to eliminate glenohumeral internal rotation deficit or GIRD. The key is making sure to keep the head of the humerus down to accurately assess the loss of range into internal rotation and to keep the stretch where it needs to be. Letting your shoulder pop up is only going to trick you into thinking you have more motion than you do and won’t help you to fix this problem long term.
The third thing you want to do is use either a band or a door knob to perform the test as a corrective exercise. Either hang the band over the pull-up bar and reach behind your back to grab it or stand in front of a door and reach behind you to grab the knob. In either case, from here you want to squat or alter your body in space to deepen the stretch on the shoulders and let the arm rise higher behind the back.
Try these out and I promise you that even if you can’t touch your fingers behind your back right now, you will be able to in no time.
If you are looking for a complete training system where mobility matters just as much as your muscle gains (because staying healthy long term depends on it), be sure to visit athleanx.com via the link below and check out the workout programs. Start training like an athlete today and see just how fast you can feel better than ever, while looking your best ever.
For more videos on improving shoulder mobility and how to get rid of shoulder pain, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW
Feeling Great Is Just a Walk in the Park
Your body is an impressive maker. Unlike many, which wear with overuse … the body prospers on activity.Condition Your Entire Body With Boxing Workouts
If you wish to improve overall health, drop weight, or boost your mood, one of the most effective exercises option that can condition the entire body is boxing. No matter age or sports capability, boxing can be included into your training program.Six Exercises You Should Master to Stregnhen Your Whole Body to Do Street Workout Free Style
There are a whole lot of exercises works out that many people understand, however the majority of them don’t recognize if they suffice to boost the entire body strength that is necessary to carry out the much more advanced moves for road workout freestyle like the front bar or the planche. So I’m mosting likely to reveal you six of the a lot of fundamental exercises that you should grasp first, so you can make whole lots of development on your freestyle. Several of these exercises are well known, yet there are others that are a little concealed from many people’s sight. So I made this list in which you can see the exercises that you must grasp initially, so you can have the enough stamina to make your means via the freestyle street workout.31 Workouts In 31 Days
If you’ve never used a monthly wall calendar, you may really find them to be a helpful tool to help you stick to a specific objective you wish to strive to fulfill. For this obstacle I figured out a workout would require to be at least one hour in duration with some sort of elevated heart price activity. To aid maintain motivation to obtain the exact same variety of workouts as there were days in the month, diversifying my tasks actually aided me stay with it.Congruent and Functional Exercise
Working out congruently and functionally is necessary to general physical health and wellness. Lots of workout programs and workout recommendations is often much more destructive than useful. Understanding how to exercise without triggering undue stress and anxiety on your physical systems is very important to obtain one of the most out of your workouts. Whether aiming to slim down or enhance overall health and wellness, exercising in a conforming and useful way is important to your health and wellness.