When it comes to the overhead squat, mobility and stability are essential at the ankles, hips, core, thoracic, and shoulder. A common limitation in the upper body is the thoracic spine into extension, as well as the shoulder joint into full abduction and/or flexion (full overhead motion). What is commonly misinterpreted is people having STIFF shoulder joints. Yes, in some cases people have stiff shoulders or adhesive capsulitis (frozen shoulder). BUT it has been suggested that more than 80% of overhead athletes have very mobile, or even loose shoulder joints. It typically is not a joint restriction, but rather a soft tissue restriction. If you work out a lot, especially doing pull ups or lat pull downs, of course your lats are tight!

Taking into consideration people who seat at work for a living, It's easy for our muscles to stiffen up and get tight. Before we exercise or play sports, it is ESSENTIAL to activate the muscles that get us out of these positions to prepare our body for activity. Here is one of my favorite exercises after a long day of sitting in class or studying, I do it before I workout or play golf. Nothing beats the deep squat position. Getting into a deep squat LIMITS freedom of motion from the hips and low back (lumbar spine). SO this is a great position to promote movement strictly from the upper back (thoracic spine), and the shoulders. I love this exercise because we are actively mobilizing the thoracic spine and shoulder joint, and stretching our pecs and our lats.

Here are some tips to perform the exercise..
1) Get your feet shoulder width apart, or a comfortable stance for you specifically
2) Squat down into a deep position, pushing your hips back keeping your weight on your heels
3) Reach up and behind you towards the ceiling with your head following your arm
4) Make sure the movement is coming from your upper body, including your thoracic spine and shoulder girdle
5) Reach towards the ground with your opposite arm
Perform this exercise prior to a sport such or golfing, or before you perform overhead lifts! #golf #crossfit #shoulder #overheadathlete #squat
______________________________________________
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Subscribe to our YouTube page! Follow us on IG and Twitter, like our Facebook page, and make sure to visit www.humanperformancetherapy.com #prehab #theprehabguys #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex @craiglindell

свернуть