Bulletproof Your Shoulders

Get strong AF shoulders

This post kicks off a 3-part installment of how to get your shoulders strong and prevent injury.  No one part of our body can function well without other parts so much of our shoulder strength actually comes from building a good balance of flexibility and strength/stability.  In part 1 we talk about thoracic mobility.  Thoracic mobility is important not only for healthy shoulders, but for healthy hips and lower back as well.   

Part 1: Thoracic mobility

Anatomy Review: 

Your shoulder is a ball and socket joint.  The ball (head of the humerus) and the socket (the glenoid fossa of the scapula) work to produce ⅔ of the movement of the shoulder.  180degrees is considered full mobility, so 120degress of this comes from the arm moving in the socket.  The other 60degress is the movement of your scapula (shoulder blade) along your thoracic cage.  

What do you need for strong shoulders?

Lumbar stability, thoracic mobility, scapular motor control and shoulder stability

How do we determine if our thoracic spines have enough mobility? 

Thoracic rotation in the lumbar lock position:

Lumbar lock start position:

Begin sitting back onto your heels and bring your elbow together to touch each other and your knees (or as close to this as you can).

Lumbar lock set up:

Place one hand on the small of your back.  Try to keep your back in a straight line like shown in the picture. 

Lumbar lock movement:

Look toward that side and up toward the ceiling. 

Tips: Breathe the whole time, if you get to a “sticking” point, try to breath in and then out again and see if you can rotate a bit more.  

You should be able to get a little more mobility than what is pictured here.  If you cannot, you either have mobility restrictions in the joints/soft tissue or a motor control issue-meaning you have the range of movement, but your body doesn’t know how to get there. 

If you cannot get into this position, you could try the same set-up leaning forward while seated in a chair.  

If you think your mobility needs some work, or aren’t quite sure if you meet the mobility requirements mentioned here, email (danielle@elevateptr.com) or give me a call/text (732-631-4233).