Mobility WOD for Open Gym
-Thoracic extension on Foam Roll HHR with serratus activation 5 sec hold x 10
-Thoracic rotation 5 sec hold x 10 each side
-Lat stretch accumulate 2 min holds
-Robots (supine or standing) x 20
This exercise is a variation on the HHR (hand heel rock) that focuses on firing up the serratus anterior muscle. Your serratus is an important stabilizer of the shoulder girdle. Proper muscle activation here keeps shoulders happy and healthy. Use this exercise as a warm up to get the shoulders wired up for a good workout.
Start in the quadruped position. Hands are placed below shoulders or slightly in front. Knees directly under hips or slightly wider. Keep neck in neutral position by maintaining your gaze at the floor in front of you. Activate serratus anterior by push away from the floor. Upper back shoulder lift up toward the ceiling. Isolate this movement by maintain a neutral middle and lower back. Keep this position while push your hips back to your heels. Hold 5 seconds at this position, then return to start position. Repeat 10 times.
For this week’s mobility lesson, we are revisiting the Hand Heel Rock (HHR) because you all know it is one of my favorite exercises. When done properly, it can improve mobility in the hips, knees and shoulders. It also serves as a warm up to wire your neurologic system for proper core activation to achieve a neutral spine. Got hammered by some heavy deadlifts the other day? It can be used to open up the joints in the low back and lumbar sacral junction and gently stretch the back extensors. But again, it must be done properly to get these benefits. So let’s review. (more…)
Keeping the thoracic spine nice and mobile allows for proper posture with daily activities as well as throwing heavy weight over your head. The thoracic spine, which is the part of the spine that lies below the neck and above the low back is an importance base for the shoulder girdle and provides an attachment site for many shoulder muscles. Good mobility here will keep those shoulders moving properly and prevent pain in the neck,shoulders and back. This is a great mobility exercise that you can do daily if you are some who spends too much time sitting, driving, typing on a computer (so everyone then.) (more…)
Tight and stiff hips can interfere with your squat gains and associated movements. A banded distraction with the hip in the open position (this means that the hip joint is in a position where the muscles are relaxed and joint structure is allowing maximal play) can let the hips breathe some fresh air and restore mobility. This improved mobility will allow for better mechanical movement at the hip joint to prevent pain in the hip and neighboring area as well as pave the way for increasing the load. (more…)
The latissimus dorsi muscle can be a problem because it spans a large area of our posterior. It originates from thoracic and lumbar vertebrae, fascia, ribs and the bottom of the shoulder blade. The insertion point is your humerus, aka upper arm bone. Stiffness and shortness in this muscles leads to shoulder problems if the lats force it into a forward and internally rotated position, and increase lumbar extension which leaves the door open for back problems. (more…)
Mobility of the thoracic spine is important for proper shoulder mechanics and posture. Believe it or not your thoracic spine is designed for rotation movements, while the lumbar spine is meant to bend and extend. Poor mobility here can lead to low back injury and faulty shoulder movement. (more…)