In the previous article we introduced the importance of shoulder flexion range of motion! :
The range of motion of shoulder flexion is very important in training! Especially in movements that require raising your hands above your head (presses, pull-ups)!
If your range of motion is not enough but you insist on performing movements, the result will be compensation in other parts, the most common ones are lumbar lordosis and shoulder pinch
Today I will give you Here’s a great way to help you improve your shoulder mobility!
This is a stretching action. It is recommended that you perform it together with fascia relaxation (lats, triceps, pecs, thoracic spine)
Use elastic bands and resistance Free choice!
As shown in the picture:
The elasticity With the band attached to the bottom, pull the band up and hold the band at your elbows (elbows bent) with your shoulders fully flexed!
Use the tension of the elastic band to increase the tension of lifting the shoulders upward. This increases the range of motion in flexion!
Maintain this static posture for 15 seconds, and then perform dynamic movements!
Notes
1. Be careful to apply force slowly and lightly to avoid shoulder joint impact
2. Keep breathing evenly and maintain a stable body posture! Do not hyperextend the lumbar spine
3. It is recommended to Before training, do some relaxation and stretching of the shoulder extensor muscles (chest muscles, latissimus dorsi, rear triangle, long head of triceps, etc.)