Encouraging both mobility and flexibility in the joints, calisthenic workout routines also have the ability to strengthen, tone and define muscle groups, and when specifically working on the complex muscle groups that surround the shoulders, these bodyweight exercises can have a huge impact on shoulder mobility which is vital for any fitness enthusiast at any level. Improper form when working out can be recurrently blamed on inflexibility within the joints, and even more so for those who lift heavy weights regularly, so switching from a stringent lifting regime to an all-encompassing bodyweight routine still gives you results but in a safer and less injury prone way.
Helping in every day tasks such as carrying and reaching, the importance of shoulder flexibility should never be underestimated. Flexible shoulders not only increase strength but allow you to do more including working out with better efficiency and decreasing the load that the rest of your body ligaments and bones have to bear. Possessing excellent mobility, then, will be of far greater benefit to an athlete than possessing excellent flexibility.
Latissimus dorsi muscles play a strong role in facilitating overhead mobility, particularly allowing the arms to pull back in the press and extend in the snatch. Lying on one side, place a foam roller behind your armpit and slowly rock back and forth, focusing on tight or sore areas. The rotator cuff is made up of four muscles coming together as tendons to form the cuff.
They can become particularly problematic if tight when cycling through barbell movements such as low-load clean and jerks think Grace on the turnover. Grab yourself a trigger point ball and follow the below video.
Wall extensions are incredibly simple and can be performed anywhere with a wall, making them one of the simplest and easiest mobility exercises for shoulders. Sit or stand against a wall with your hips and whole back flat against the wall. Raise your elbows to a degree angle, keeping in contact with the wall as much as possible. Attempt to slide your arms up the wall while maintaining hip, back, and arm contact. You have probably hit a few of these in a pre-WOD warm-up and noticed the stretch through your chest and front deltoids.
Using a tennis ball or small round object with some give, hold the object against the wall with the palm of your hand. Step back until your arm is close to parallel to the floor. Begin to make small counter-clockwise rotations with your arm and ball against the wall, apply only a little bit of pressure.
Aim for five counter-clockwise and five clockwise rotations with each arm. Scapular retraction — After loosening the muscles of the shoulders and upper back, you can do a couple of shoulder rolls forward and backward.
Then aim to bring the tips or bottom of your shoulder blades down and in toward the spine. Keep the tops of your shoulders relaxed and away from your ears or jaw. Very strong and tight chest muscles can round the shoulders forward and make reaching back to throw a ball more difficult and increases the risk of rotator cuff impingement. The lack of flexibility reduces ball velocity and control due to a shortened throwing motion.
The latissimus dorsi " lats" is another large muscle located in the back that is very important for throwing harder. Tight lats cause the shoulder to improperly balance during the throwing motion.
Also, because the muscles connect to the spine, tight lats will reduce the ability to maintain core stability during throwing by causing the back to hyperextend. Posterior Cuff : The back of the shoulder has tendency to tighten in throwing athletes because the fast motion of throwing forces the shoulder to "slide forward" with every toss. This causes the back of the shoulder to tighten over time.
A tight posterior cuff can increase strain on the front of the shoulder and increase risk for rotator cuff problems. Biceps: The biceps tendon acts dynamically to restrain the front of the shoulder during throwing. The muscle can sometimes get aggravated from throwing too much and can wear away at the shoulder labrum. My Account Sign In.
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