In today’s PEP talk, I discuss three exercises or techniques to perform before heading into your shoulder or overhead workout. These three exercises are intended to improve the efficacy of your workout and reduce the potential for shoulder issues down the road.

The first technique is aimed at addressing the latissimus dorsi and teres major muscles. In particular, the latissimus dorsi is notorious for causing scapular depression secondary to its insertion on the humerus. In addition, the latissimus dorsi is a large muscle which means it can be much stiffer.

In the first exercise, I utilize a foam roller to improve the extensibility of the latissimus dorsi and teres major. Let me start off by saying foam rolling will not remove myofascial adhesions. The primary focus of foam rolling any soft tissue structures is to reduce pain and improve flexibility, without decreasing strength (1,2).

These local effects on fascial stiffness might occur through changes in blood flow, water content, or viscoelasticity of tissues. Rolling may cause thick liquids to become less viscous through the process of thixotropy, which may occur when they are sheared, agitated, or heated.

Keep in mind, these mechanisms can be invoked by a wide variety of other interventions, such as manual therapy, stretching, or exercise. I suggest trying different approaches to your warm to prevent burnout and to introduce more variety into your exercise program.

In the second exercise, I address thoracic spine mobility which I feel often gets neglected by many of us in the physical therapy and exercise communities. Why is this important? In order to elevate both arms overhead one must have the ability to extend from their thoracic spine. If you don’t possess adequate thoracic mobility you run the risk of overcompensating in other areas such as the glenohumeral joints (shoulder ball-socket joints). This may lead to hypermobility of the glenohumeral joint and excessive shearing forces. Anatomical variations in one’s anatomy such as increased thoracic kyphosis can limit your ability to achieve full overhead mobility in which case your exercises should be adjusted accordingly to allow for safe movement within the confines of your available range of motion.

In the third exercise, I demonstrate a variety of techniques to address stiffness in the scapulohumeral muscles. In particular, the infraspinatus and teres minor muscles along with the posterior capsule of the shoulder can reduce overhead mobility. In this video, I demonstrate three techniques to address this area. An important thing to avoid when performing these exercises is to not allow the scapula (shoulder blade) to slide outwards towards your armpit while performing the stretch. I provided several variations to this stretch in hopes that you find the one that is effective and pain-free.

Hopefully, you find these techniques helpful in improving your overhead mobility. If you have any questions or concerns please feel free to reach me at Kenneth@fittomovept.com.

Thanks!

REFERENCES

1. Aboodarda SJ, Spence AJ, Buton DC. Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage. BMC Musculoskelet Disord. 2015;16:265.

2. Mohr AR, Long BC, Goad CL. Efect of foam rolling and statc stretching on passive hip-fexion range of moton. J Sport Reha- bil. 2014;23(4):296–9. I believe preparation before heading into your workout can better prepare the tissues to upcoming load