Shoulder mobility is one of the more crucial and necessary abilities to have in the world of lifting. If you have impaired shoulder mobility, being pulled forward to the point your upper back is completely rounded forward, you won't be able to get into a neutral spinal position to start a lift or get into a tightened position. Even worse you might load completely improperly, start rounding immediately and severely injure yourself, whether it be your back or your shoulders. Long story short, if you have limited shoulder mobility you need to take the necessary steps and do the exercises to improve your mobility and avoid injury.
Here is a list of exercises to do to help enhance shoulder mobility:
1) PVC Pipe or rubber band pass through: grab the ends of a PVC pipe or a rubber band and with straight arms bring the bar, starting at your hips, over your head and touch your lower back. Go back and forth a few times to get the blood circulating.
2) TRX I, Y, and T lunges. Face away from the TRX and lunge forward for 10 reps at each position. I arms go straight up with elbows next to ear. Y arms go slightly out to the sides like you're doing the YMCA dance. T arms come straight out to the side like a bear hug.
3) TRX I, Y, T: face the TRX with feet in a staggered stance. By pulling your shoulder blades down raise and lower yourself in a controlled manner by retracting your scapula and forming I, Y and T shapes with arms as described with lunges above.
Improved mobility in the shoulder will allow for improved movement patterns and improved spinal loading. So go get those shoulders moving and moving well!
Jack Lazarus
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