4-Part Series on Rounded Shoulders & Performance Part 4: Let’s Straighten Up & Get Faster!

Well, we’ve done it!  We’ve made it to Part 4 in our 4-part series on rounded shoulders & performance.  To recap, in Part 1 we discussed the 6 movements the shoulders (or scapula) make, the bones & muscles involved, the problems associated with rounded shoulders & a few tests to determine if indeed your shoulders are rounded.  In Part 2 we examined 3 ways that rounded shoulders negatively affect your hydrodynamics thereby making you a slower swimmer.  In Part 3 we looked how rounded shoulders negatively impact your posture & ultimately prevent you from running faster.

Today’s article will be all about solutions.  We’ll cover several different ways to get those scapulae more mobile & that upper back stronger.  So, let’s get to it!  Let’s straighten up to get faster!

Before we jump into the nitty-gritty details, let’s talk about implementation.

  1. Frequency – If you want the fastest results from mobility work, do it every day.  Just 10min every day will make SIGNIFICANT changes to your range of motion.
  2. Technique Above All Else – As with most things, technique rules.  If you want the fastest results, you must have PERFECT form.  Don’t get caught up in how far, how deep, how big you THINK your range of motion (ROM) should be.  Don’t compare yourself to others.  Don’t sacrifice form just so you can stretch farther.  Your ROM is your ROM…and it will change over time.  Just do the exercises perfectly & let the results come!
  3. Strength Comes from Great Form – To build on the #2 concept, recognize that your strength improves when you do the exercises with great form.  That’s the beauty of mobility work – you can build both flexibility AND strength at the same time.  When you use proper form, you’re asking your muscles to hold body parts in particular positions.  And as your muscles get stronger, you are better able to hold those positions.  Remember, technique above all else!
  4. Warm-Ups & Cooldowns – These exercises are great ways to warm up & cool down.  If you’re struggling to find time to include mobility work, shorten your standard warm-up or cooldown & add in a few of these exercises.  I guarantee these will do more for your performance than just more cardio!

OK, now let’s get to work!  I’ve broken these exercises down into Levels.

  • Level 1 exercises are the most basic & easy on your body.
  • Level 2 exercises are a bit more challenging.
  • And Level 3 exercises are the most aggressive.

If you’re new to mobility Levels 1 & 2 are great.  If you’re fairly tight, stiff & joint-restricted, Levels 1 & 2 are perfect.  And, even if you’re fairly mobile & experienced with mobility work, I recommend that you start with a couple of Level 1’s, then do a couple of Level 2’s, & then finish with a couple of Level 3’s.  Because Level 3 exercises are quite aggressive you need to essentially “warm up” & prepare your body for these exercises.

Scapular Mobility Exercises

Level 1 – Basic, Most Comfortable

Arm Rotations

Cat/Camel

Elbows Out

Static Flat Back

Level 2 – More Challenging

Forearm Stretch

MB Overhead Carry

Standing Wall Rotations

PVC Circles

Level 3 – Most Aggressive

Child’s Pose with Rotation

Bentover Tricep Stretch

Lying Spinal Rotation

Squats with Overhead Arms

OK, folks!  Thanks for sticking with me through this 4-part series.  In the many years I’ve worked with athletes I’ve come to believe that we all have a “speed ceiling”.  This “speed ceiling” is very closely related to our ability to freely move our body.  The more locked down our joints become, the less able we are to produce power…and therefore speed.  For all the time athletes spend training to try & get faster…if only they took 10% of their time & dedicated it to mobility work…!

My question to you is “How much faster do YOU want to get?”  If your answer is “A lot”, then mobility work is definitely in your future!  Enjoy!

2 comments on “4-Part Series on Rounded Shoulders & Performance Part 4: Let’s Straighten Up & Get Faster!”

  1. Marc Robert Reply

    I had time to watch the videos and try these this weekend. Here are my comments on my ability to do these:

    Most of these didn’t seem too bad, with the following exceptions.
    – Arm Rotations – my arms/shoulders do not work this way. It looks alien to me watching the video. 😛 I tried and can show you at the next swim lesson.
    – MB Overhead Carry – My arms cannot carry something overhead because they can’t go overhead empty. I kept straight arms as high as I could. Is that good enough for now?
    – PVC Circles – I have always called these Shoulder Dislocations for good reason! At one time I could do these somewhat with arms very wide and cheating a little but now I do well to just get my arms overhead. Can you believe that about 10 years ago I could do a fairly impressive skin the cat???
    – Squat with Overhead Arms – Similar to the MB Overhead Carry, I get my arms as high as possible.

    – MR

    • Coach Michelle - Performance High Reply

      Marc – You are absolutely correct – each of us will need to modify the exercises based on our own limitations! Here are my comments:

      – Arm Rotations – Yep, this is a strangely challenging exercise…especially if arms don’t want to be straight when overhead!
      – MB Overhead Carry – I would recommend using a VERY light MB…but put it up overhead. Then work to straighten the arms as much as possible.
      – PVC Circles – Ha! I hear ya on the “Shoulder Dislocation” comment!! Another option would be to use a stretch cord or rubber band instead of a bar. That way the band could stretch enough to allow your shoulders to go thru the ROM with straight arms.
      – Squat w/ Overhead Arms – Just do your best!! You can also do this one face in against a wall. You won’t be able to squat very deep…but the wall will give you something solid to work w/ as the shoulders go into stretch.

      Hope that helps! Thanks for your comments!!

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