BrokenBack

Hey there, i have real bad rom in my shoulders, i cant even get a broom stick behind my head onto my traps let alone a bar for squats, does anyone no a good stretching workout to get my rom back, i know it wont happen over night, but sumthing is better then nothing.

Thanks

phys sam

Hi

Make sure that it's not your upper thoracic spine and cervicothoracic junction (upper back and where your neck and back join) that is a little bent over and stiff.

If this is the case (as is with loads and loads of people) then the problem is not with your shoulders and stretching them more will not help. In fact long term you could just give yourself shoudler instability.

When you stand with your heels, bum and shoulder blades against the wall, is it easy to get the back of your head on the wall. If this is hard you're definitely stiff in your back.

If not....can you then hold the position and now squeeze the back of your neck flat against the wall. If you can't get your neck to around an inch or two off the wall (without arching your lower back)...you're probably a bit stiff.

If you can do both, can you then hold that position and get your shoulders, elbows and wrists flat on the wall (without arching your lower back like crazy)? If you can't it could be stiffness in the upper back (you'll feel it there) or shoulder stiffness (you'll feel it at the front of your shoulders).

The above sequence can be used as a screening tool for stiffness in a number of areas and then a stretch to help. Try it and see what your find out.

Sam

BrokenBack

Thanx for the reply, i have tryed those and its not my neck, to give you a example even if i want to use a shoulder press machine i couldnt if i grab the handle with one hand i have to try and throw my other arm back to try and grab the other handle, not good i know, i have been doing normal streches but , must be doing something wrong.

phys sam

So you can get your elbows, wrists and shoudlers flat on the wall in a shoulder press position, whilst leaning against the wall in a ski sit (without arching your low back)?

I'd be amazed!

ah24

I'd put money on you having tight lats.

Try a static swiss ball lat stretch (looks like a karate chop)

BrokenBack

sorry beg your pardon no my wrists are about 4/5 inches from the wall

phys sam

and where is the stretch or feeling of restriction - anterior, posterior....?

tight lats would be a possibility if he can get into the shoulder press with elbows low but not when he pushes up through rom.

the position requires shoulder abduction, lateral rotation and horizontal extension. work out which one is lacking and then we can work out whether its more likely soft tissue or joint and which structure exactly following that. Then you can try a strech which targets the problem

BrokenBack

no even when my elbows are low i cant get into it cant do db shoulder press on a upright bench have to have it declined one notch, if i put my arm up as if im trying to show off my bicep and rotate backwards in the front of my delts and mid, and top of my lats under my arm pit