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.
- 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.
- 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!
- 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!
- 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
Level 2 – More Challenging
Level 3 – Most Aggressive
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!
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