Opening the shoulders is a process which we will address in two parts. Part one will address the first steps of loosening the shoulder girdle and engaging shoulder mobility. Our following email will continue the topic with the upper thoracic component of overhead mobility.

One of the more difficult physiological deficits to understand is overhead shoulder mobility. Modern desk-sitting almost guarantees this deficit, which leaves athletes needing to correct overhead mobility right away, especially before working on hanging strength maneuvers and handstands.

You will notice right away that your dead hang is tight or your back is arched in your handstand. Don't worry, we've got a system to correct it!

The shoulders are incredibly complex, so when addressing one deficit, like a lack of overhead reach, you have to realize there are multiple things to address throughout the interconnected tissues.

For instance, if your shoulders are tight, you cannot even begin to work on them without first loosening the chest, biceps, and lats.

As mentioned above, desk-sitting exacerbates the issue for many adults. It shortens the pectorals and rolls the shoulders forward. So while weightlifters need the following, it's doubly true of desk sitters.

Start by stretching out your chest and pectoral muscles.

Tight biceps are also a major culprit when it comes to closed shoulders. Have you been pumping iron with your big guns? They're probably tight! Here's how to stretch them:

Finally, if you want to be able to reach your arms perfectly overhead, you need to be able to do it with your body weight in a hang.

After you've taken care of tight pecs, biceps, and lats, it's time to really get into your shoulders.

STAY TUNED FOR OUR NEXT EMAIL,
PART 2 OF OVERHEAD SHOULDER MOBILITY!

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