Make Your Shoulders Strong and Durable Overhead
The shoulder is one of the most mobile, or at least should be, joints in the body. It can move in a variety of directions and get into many different positions.
Often, the shoulder can lose mobility when going overhead due to:
- Lack of Use of Said Mobility
- Lifestyle Changes
- Certain Training/Working Out Regimen, etc.
If you have lost overhead shoulder mobility and want to get out of pain, improve your mobility so you can train, workout, etc., try a few of these Self Myofascial Release Tips:
Self Myofascial Release Latissimus Dorsi
Self Myofascial Release Triceps
Self Myofascial Release Pectoralis Major/Minor
Give those a try if your overhead mobility is limited.
Once you have overhead mobility, it is key to improve your strength and durability in those overhead positions.
If you don’t use mobility, then your body will only use what it NEEDS and in turn, mobility can decrease. By using the mobility that one has, it helps to train the body to maintain it and to improve strength and durability in those ranges of motion.
Three drills we like to incorporate with clients and athletes that we work with inside of Cressey Sports Performance in Hudson, MA are:
Yoga Push-Up Hold with Hand Taps
Key Points:
- As you bring your hips up into the air, think of pushing the ground away from you.
- When you tap one hand with the other, maintain pushing the ground away.
- Keep hips still and try not to let them rock side to side.
- Perform 2-3 sets x 5 reps per side alternating.
Yoga Push-Up Hold with Shoulder Taps
Key Points:
- As you bring your hips up into the air, think of pushing the ground away from you.
- When you tap one hand with the other, maintain pushing the ground away.
- Keep hips still and try not to let them rock side to side.
- More difficult variation than the hand taps.
- Perform 2-3 sets x 5 reps per side alternating.
Yoga Push-Up with Opposite Shin Taps
- As you bring your hips up into the air, think of pushing the ground away from you.
- When you tap one hand with the other, maintain pushing the ground away.
- Keep hips still and try not to let them rock side to side or rotate.
- More difficult variation than the hand and shoulder taps.
- Perform 2-3 sets x 5 reps per side alternating.
These are just a few options that you can incorporate into your daily or training routine. They can be implemented into a warm-up or supersetted while you are resting from another exercise. If you want to improve your overhead shoulder strength and durability, try the:
- Yoga Push-Up Holds with Hand and Shoulder Taps
- Yoga Push-Up with Opposite Shin Taps
Are you “dealing” with an injury hoping it will go away? Is that ache or pain limiting you from doing what you want and love to do? Take that first step in getting back to doing what you love to do. Click HERE to get started.
Andrew MillettJune 30, 2020
