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{"id":1932,"date":"2022-05-10T21:20:27","date_gmt":"2022-05-10T21:20:27","guid":{"rendered":"https:\/\/performancehigh.com\/?p=1932"},"modified":"2022-05-11T17:27:27","modified_gmt":"2022-05-11T17:27:27","slug":"4-part-series-on-rounded-shoulders-performance-part-4-lets-straighten-up-get-faster","status":"publish","type":"post","link":"https:\/\/performancehigh.com\/4-part-series-on-rounded-shoulders-performance-part-4-lets-straighten-up-get-faster\/","title":{"rendered":"4-Part Series on Rounded Shoulders & Performance Part 4: Let’s Straighten Up & Get Faster!"},"content":{"rendered":"

Well, we’ve done it!\u00a0 We’ve made it to Part 4 in our 4-part series on rounded shoulders & performance.\u00a0 To recap, in Part 1<\/a>\u00a0we 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.\u00a0 In\u00a0Part 2<\/a> we examined 3 ways that rounded shoulders negatively affect your hydrodynamics thereby making you a slower swimmer.\u00a0 In Part 3<\/a> we looked how rounded shoulders negatively impact your posture & ultimately prevent you from running faster.<\/p>\n

Today\u2019s article will be all about solutions.\u00a0 We’ll cover several different ways to get those scapulae more mobile & that upper back stronger.\u00a0 So, let’s get to it!\u00a0 Let’s straighten up to get faster!<\/p>\n

Before we jump into the nitty-gritty details, let’s talk about implementation.<\/p>\n

    \n
  1. Frequency<\/strong> – If you want the fastest results from mobility work, do it every day.\u00a0 Just 10min every day <\/em>will make SIGNIFICANT changes to your range of motion.<\/li>\n
  2. Technique Above All Else<\/strong> – As with most things, technique rules.\u00a0 If you want the fastest results, you must have PERFECT form.\u00a0 Don’t get caught up in how far, how deep, how big you THINK your range of motion (ROM) should be.\u00a0 Don’t compare yourself to others.\u00a0 Don’t sacrifice form just so you can stretch farther.\u00a0 Your ROM is your ROM…and it will change over time.\u00a0 Just do the exercises perfectly & let the results come!<\/li>\n
  3. Strength Comes from Great Form<\/strong> – To build on the #2 concept, recognize that your strength improves when you do the exercises with great form.\u00a0 That’s the beauty of mobility work – you can build both flexibility AND strength at the same time.\u00a0 When you use proper form, you’re asking your muscles to hold body parts in particular positions.\u00a0 And as your muscles get stronger, you are better able to hold those positions.\u00a0 Remember, technique above all else!<\/li>\n
  4. Warm-Ups & Cooldowns<\/strong> – These exercises are great ways to warm up & cool down.\u00a0 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.\u00a0 I guarantee these will do more for your performance than just more cardio!<\/li>\n<\/ol>\n

    OK, now let’s get to work!\u00a0 I’ve broken these exercises down into Levels.<\/p>\n