Extend the arm on the side with the roller up above the roller. Start by lying on your side with a roller under one armpit. To roll out your lats a roller is best although you can use a foam ball or even a tennis ball. Tight lats can not only limit your shoulder mobility, but lead to scapular pain AND even perpetuate SI Joint Dysfunction, making them an important muscle to pay attention to! While we often think of our lats as part of our back, which they are, they can also perpetuate our hunched posture and rounded shoulders partly because of their insertion point in our upper arm. Roll the ball from your shoulder along the bottom of your collarbone to dig out your entire chest. If you are using the ball against a wall in a doorway, reach your hand out in front of you, bringing it up overhead and then down toward the ground. Then reach your hand up overhead and back down toward your feet.
If you use the ball against the wall or even on the ground, place the ball right in the side of your chest by your shoulder joint. To roll out your chest, you can use a larger foam ball against the ground or a smaller ball against the wall (You can also use a smaller ball against the ground just make sure to elevate it on some books especially if you have carpet!)
That is why it is key that many of us start with relaxing our chest muscles! This can lead to not only shoulder injury, but also be partly responsible for why your upper back and neck always feels tight! This can lead to the muscles of your upper back becoming over stretched and underactive.
#THORACIC MOBILITY EXERCISES HOW TO#
Even just picking 1-2 moves of each for a quick 5-10 minute warm up can work wonders if you’re targeting your areas of tightness or weakness!īelow are 5 moves of each – Foam Rolling, Stretching and Activation – from my Arm Burner program to help you get started improving your mobility! How To Improve Your Shoulder Mobility – Try These 15 Exercises Foam Rolling:īecause so many of us spend so much time hunched over at a computer or seated in a car, our pecs or chest muscles can become tight and shortened. This doesn’t have to mean spending hours rolling, stretching and activating. That is why you must include ACTIVATION MOVES and make your mobility work a 3-part process before you include more compound and strengthening or cardio exercises! We may even foam roll having heard that foam rolling is like a massage and can loosen and relax tight muscles.īut again…it may feel good in the moment, but results never really seem to “stick.” Often we stretch and just feel like we tighten right back up because we keep replicating the same movement patterns and recruitment patterns that made us tight in the first place. Or hunching over your phone as you text…īut improving your mobility isn’t as simple as just stretching. That is why it is key you address any restrictions in mobility you may have from say…YOUR DESK JOB. If a joint is restricted, it can lead to overload of other joints and overuse of muscles that aren’t meant to handle the load AKA compensations, imbalances and INJURY!
Neck pain? Shoulder pain? Upper back aches and pains? Often one of the first “warning signs” of potential injury can be immobility…especially when you notice a lack of mobility only during specific movements or on one SIDE of your body.
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