Lets be honest - how much do you move during the day?
Get up, drive to work, sit at the computer all day, drive home, sit on the sofa to relax.....all positions that can cause a rounding posture.Something that can effect your lifts in the gym!What is going on?
Tight pecs and lats, stiff upper back, sleepy upper trapz and serratus. Result - poor shoulder biomechanics!
The antidote can be simple - stretch what is tight, wake up what is underworked, work on technique!
Shoulder stability micro guide
Do these before training or after long desk time.Serratus wall slide with lift off: 2 x 8
Forearms on the wall, slide up, gently push the wall away to protract, tiny lift off, control down.
Prone Y lift offs: 2 x 8
Face down, arms in a Y, thumbs up, ribs down, lift a few centimetres, pause, slow lower.
Bottom up kettlebell hold
3 x 20 to 30 seconds each side Light kettlebell, bell upside down, elbow stacked under wrist, own the wobble.
At home control test, scap push up
8 to 12 smooth reps Arms straight, only the shoulder blades move. If it feels clunky, keep the drills in.
See a quick client win below:
- Problem: Pinchy front shoulder and painful press, worse after desk days.
- Plan: Open pecs and thoracic spine, activate serratus and lower traps, regress pressing to landmine and half kneeling patterns, progress weekly.
- Outcome: Pain free press, stronger lockout, no next day neck ache. Back to training with confidence.
Your 10 minute shoulder reset
No kit needed unless noted. Aim for three to four times per week.
- Thoracic open book: 6 each side
- Doorway pec stretch: 2 x 30 seconds each side
- Serratus wall slide with lift off: 2 x 8
- Prone Y, thumbs up: 2 x 8
- Scap push ups: 2 x 8 to 10
- Optional bottom up kettlebell hold: 2 x 20 seconds each side
