Strength Starts with Assessment: Shoulders
At Results Driven, every member's journey starts with a Functional Movement Screen. This 7 movement assessment allows us to understand how a person moves so we can make the most effective exercise choices for them.
Here, Coach Ed goes through the movement progression taught by Functional Movement Systems. First we assess the individual, then we mobilize the deficient area. Next, we use a static stability drill, followed by a dynamic stability drill. After that, it's time to go to work building strength.
This flow allows the person, over time, to improve mobility and strength, making for happier joints and a happier client. If your shoulders or upper back feel tight, watch the video and then read below for 3 moves to help get your moving better!
1) Foam Rolling
Mobility first. Foam rolling is a cheap solution to generate range of motion for a joint. For your upper back and shoulders, follow the directions below:
1... Start sitting on your butt, hands behind your head, upper back on the foam roll.
2... Pick your butt off of the floor to apply pressure to your upper back.
3... Bring your elbows close to one another to expose the muscles between your spine and shoulder blades.
4... Slowly roll up and down your upper back, making sure to BREATHE!
2) Tall Kneel Plank
Static stability next! In this open half kneel plank, shoulders are static as the lower body dynamic (a.k.a. shoulders are still, lower body is moving). Here's how it works:
1... Set up with one knee down, one knee up. The up leg is out to the side somewhere between 45-90 degrees.
2… Hold the weight out in front. The weight should be light enough that breathing is easy.
3… Deep breath in. Exhale and glide the knee towards the pinky toe.
4… When you run out of breath, come back to your start and repeat.
3) Half Kneel Halo
Dynamic stability last. The halo teaches you to control the core and shoulders as the bell moves around your head.
1... Start with one knee up and one knee down.
2… Choose a lighter kettlebell. Hold it upside down (bottoms up) in front of your face.
3… Turn the bell sideways by your ear, bring it behind your head, by your other ear, then back in front.
4… Go back the way you came.
5… Try and keep the whole body still and just move the arms. If there’s one spot in particular that throws you off balance, go slower through that spot and gain control.