Limited upper body mobility can inhibit your ability to perform overhead exercises properly, leading to diminished returns and increasing the risk of neck/shoulder and upper spine injury due to poor movement patterns. These imbalances happen due to everyday life – sitting at a desk, driving, texting – or following programs with a heavy emphasis on pressing exercises with less time spent on proper mobility or correction to improving these imbalances.
These are 5 exercise to help with this
1. Use a medicine ball for your thoracic spine
Place a medicine ball under your upper back and try to relax and extend over the roller. Stay in position for 20-30 seconds.
2. Foam roll your lats
This area can be very sensitive when rolling, tight lats can greatly affect overhead movements. Get in position on your side, place the foam roller under the back of your armpit (upper lat), find a tight spot and stay on it for 20-30 seconds.
3. Lying pray stretch
This position is great for stretching the shoulders and upper back. Begin on all fours with your hips directly over your knees. Walk your hands forwards as far as you can, while keeping your hips over your knees. Try to relax your shoulders down towards the ground. Hold for 20-30 seconds and return to the start.
4. Bench lat and upper back stretch
A great stretch for your lats and upper back. Begin by kneeling in front of and placing your elbows on a bench. Lower yourself towards the floor you should feel a stretch down the side of back and under arm-pit. Perform 10-20 reps up and down holding for 2 seconds at bottom.
5. T-spine Rotation
Lying on side with a slight arch in your lower back, chest raised and arms out stretched in front. Now rotate the sky facing arm across your body as far as you can without moving your hips (Movement only from upper torso).
If your still unable to improve this, please book in with one of our specialist coaches who can assist you.
by @_tonychin for Body Studio