![]() ![]() We're using the foam roller as a fulcrum to create mid-back extension. Perform a mini-crunch to lift your upper body slightly, then exhale as you relax your shoulders and head toward the floor. Lie back over the foam roller with it positioned anywhere between the swell of your low back and the base of your neck. Attempt to wrap your shoulder blades forward around your chest as you give yourself a tight hug. Tuck your chin toward your chest maintain this neck position throughout. Sit in front of a foam roller with knees and hips bent. If it's not adequate, compensations occur. To get into a good overhead position, the thoracic spine must have a modest amount of extension (arching back). Accumulate about 90 or more seconds per day in the stretch position – 3 sets of 30-second holds. You can bias the stretch on the lats and teres major with less elbow bend or bias the stretch on the triceps' long head with more elbow bend. Get a stretch by lowering your hips toward your heels. If you don't have an EZ-bar, a short barbell or a broomstick will work. Grasp the outer camber of a curl bar and place your elbows on the bench. Kneel approximately the length of your torso away from a bench. Or consider this: Prayer Position Lat Stretch with EZ-Bar Again, heavy eccentric exercises, like emphasizing the lowering phase of a lat pulldown or pull-up can be very helpful. Use stretches and activities to improve overhead range of motion. Inability to touch your thumbs to the wall without arching your low back indicates shoulder overhead range of motion is lacking. Keep your low back in contact with the wall as you raise your arms overhead. Roll your pelvis and introduce slight lumbar rounding to allow the low back to touch the wall. Stand with your heels 6-8 inches from the wall with glutes and shoulder blades touching it. Test your overhead range of motion to rule out this problem. The inability to achieve a clean overhead position could result in several compensations. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |