Is your personal style cramped by limited shoulder mobility? Tips by this Vancouver personal trainer can help you get your mojo back. Read on in this post and check the Instagram demo to help you move with more ease and feel stronger.
Do this test! Raise your arm over your head and try to keep them very straight without shrugging. If you can’t do so, or if you feel tightness in your lats or, shoulder region, pay attention to the video.
Limited shoulder mobility can cause a bunch of injuries. This is especially so when we load the shoulders like when we reach overhead doing pull ups, shoulder presses, throwing a baseball etc.
Today, we’ll address tight Lats and pecs. We’ll also impact the thoracic spine region, and we’ll be working on your shoulder dynamic stability.
First! If you have any serious injuries, consult your physician before starting in. Otherwise read on!
Tips from Your Personal Fitness Trainer Vancouver
We’ll be breaking the sequence into 2 categories:
1. Foam Rolling/Self Myofascial Release Techniques
2.Dynamic/Active Stretching
Be sure that you are maintaining good postural alignment while doing the stretches.
Here we go!
1. Foam rolling
It should take around 30 sec per region, though you can feel free to go longer if any part feels extremely tight or sore. When we do so, go slow and easy.
A-Lats x 30 sec
B-Lats add shoulder rotation x 5 per side and shoulder sweeps x 5 per side
C-Thoracic Spine up and down, side to side x 30 sec
D-Thoracic spine with reach and crunch x 5
E-Pecs x 30 seconds (Be careful and go very gentle here)
2. Dynamic stretching
Keep the core engaged when you do so and focus on proper alignment instead of aiming to just “feel the stretch”.
A-Modified downward dog x 8 (Maintain good alignment. No hunching. You’ll get a good hamstring stretch too as an add on benefit :)
B-Open book with shoulder sweeps x 10 per side
C-Banded up and over x 10 (Keep shoulders down)
Feel free to do it before doing upper body workout, playing golf, tennis, baseball etc.
Well, I hope this helps you. Give it a try and pass it on to someone you know who might need it.
Love, peace and power!
Follow along step-by-step in our Insta reel here and you’ll practically have a personal trainer guiding your moves to better mobility.
Do you think you could benefit from help getting started on your fitness journey? Let’s get you going with a free initial consultation and assessment with your personal fitness trainer Vancouver. CALL OR EMAIL US TODAY.
Supporting Your Healthy and Active Life
Sam Jabarin
Canfitpro Personal Trainer
ISSA Nutrition Coach
3DFVANCOUVER.COM
Info@3dfitnessvancouver.com
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