Part 1: Shoulder and Chest Opening shoulder flexion
I have a tendency to over explain. When asked a question about something I’m passionate about, I will offer every minutia of information about that subject I have, sometimes making it even more complicated. Knowing I won’t be solely addressing fitness professionals, I promise to simplify as much as possible. I’m not here to reinvent the wheel. Yoga had been practiced for hundreds of years. I chose easily accessible yoga postures that target specific areas heavy lifters over use and regularly injure in the hopes these individuals will implement into their workout routine. Always feel free to reach out for more clarity.
Shoulder extension
Structure of the shoulder joint (humerous and scapula) and shoulder girdle (shoulder joint and clavicle) is designed for movement of the arm through three planes; sagittal (flexion /extension), frontal (abduction / adduction), transverse (horizontal abduction & adduction and rotation). Increasing joint mobility, stretching has to take place through all joint angles. This section discusses yoga postures while the arm is in flexion; lifting the arms forward and up, i.e. front dumbbell raises. When discussing upper body mobility, the shoulder girdle is referenced, the bones of the shoulder joint with the scapula, as well as the upper spinal column (cervical and thoracic).
It is important to note that increasing flexibility and mobility is not a one size fits all deal. Lack of either can be attributed to anatomical structure along with other physiological explanations. Every body is different. Take the time to explore your movement and practice consistently. Oh yeah and breath.
SAGITTAL PLANE - Shoulder Flexion, Spinal (Thoracic) Extension:
Stretching anterior lower region of shoulder joint & girdle - posterior deltoid, latissimus dorsi, deep shoulder muscles, intercostal muscles
Downward Facing Dog - Adho Mukha Svanasana
Ardha Pincha Myurasana - Dolphin Pose
Extended puppy
Downward Facing Dog - Start in high plank. Shift hips back and up, driving heels toward floor. Knees can be soft to increase hip range of motion. Focus on navel or feet. Try to press chest through arms toward floor.
Dolphin - Start in downward facing dog. Drop down to forearms. Shift hips up and back while dropping chest trough arms toward the floor.
Extended puppy pose - Start in child's pose. Lift hips while walking hands and arms forward. Try to keep hands, arms, chin chest on floor with hips elevated. Shoulder and chest thoracic opening
Elbows on blocks
Elbows on blocks
Elbows on blocks in child's pose - Start in child's pose. Place blocks under shoulders at appropriate height (3 levels) for you. Place elbows on blocks with head in between. Lower upper body through blocks toward floor. Hold and breath. With palms together, flex and extend arms at the elbow for reps.
Wall Puppy dog
Wall puppy dog - Standing alternative to downward facing dog, or puppy. Place hands on wall wider than shoulder distance. Lower upper body through arms keeping the chest lifted.