02-19-20 05:32 AM - Post#894426    

Hi all!

What do you do for shoulders/traps mobility?

When I do barbell overhead press, I can feel the pull/tightness when I lock out.

At the moment I am doing wall slides, any suggestions?

Thanks in advance!

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02-19-20 05:45 AM - Post#894427    

Hang off a pull up bar as long as you can, as often as you can

Log

02-19-20 06:58 AM - Post#894428    

Hanging, pull-ups and overhead carries (waiter walk) are the magic for me.

02-19-20 08:05 AM - Post#894430    

• Taranenko74 Said:

+1

02-19-20 08:13 AM - Post#894431    

Perhaps kb pullover, lying on the floor?

02-19-20 08:55 AM - Post#894432    

I did a stint of physiotherapy for shoulder impingement last year and it was very educational. YMMV, but the work I had to do was stretch tight pecs and activate underutilized lats/serratus (those muscles under/behind the armpit that "make room" in the shoulder as you extend overhead). One move in particular was the most impactful thing in this rehab process (and it is still something I do nearly every day). I will try to explain it here:

1. Attach a BAND about waist height.
2. Hold the other end of the band (mine has a handle) with your arm out at 90 degrees to the side (so that your upper arm is horizontal and your forearm is vertical beside your ear) and slowly walk away from where you have it attached.
3. When you feel a good amount of tension in the band, sink into a split stance (if you are holding the band with your right hand, the right leg is forward).
4. Do 10 overheard presses in this position. Take it slow and let the band pull you back the whole time so that you establish a nice pressing groove that is behind your ear the entire time.
5. Repeat the other side.

Let me know if this works for you...

02-19-20 09:12 AM - Post#894433    

Shoulder dislocates with a stick and very light batwings. The biggest thing for me was learning to lean back, way back, while keeping legs locked. Almost trying to turn a standing overhead press into a high incline press. It's easier on the shoulders, but harder on the mid back.

"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton

Any suggestions to improve nobility for overhead press?
02-19-20 05:41 PM - Post#894459    

I would recommend starting by regressing the movement pattern and starting by lying prone on the floor.

From here starting with T's (your body is in a T shape). Initiate by lifting the shoulders to engage upper back, traps and shoulders and then lift hands off the floor to increase contraction. Holds anywhere from 1-5 seconds at the top.

Jewp the head and chest doesn't throughout to avoid bringing the lower back into the movement.

Also - breathe using the diaphragm throughout, do not brace.

From here, you can more the hands found to a Y position. This is a similar hand spacing toucan overhead press and challenges further shoulder extension to mimic an overhead position.

Once again hold reps for 1-5 seconds initially....head/chest down and breathe.

This done everyday will help. Low impact/risk, strengthening shoulder girdle, posture improving (strengthening the back, stretch the front).

Richard


Edited by Ricky01 on 02-20-20 04:13 AM. Reason for edit: No reason given.

02-19-20 07:01 PM - Post#894465    

.

Neutral grip hangs and scapula pull ups with a neutral grip give mobility and stretch out the ligaments and muscles in the shoulder. I also like shrugs on a dip bar.

.

Any suggestions to improve nobility for overhead press?
02-20-20 12:06 AM - Post#894467    

Nothing beats hanging from a bar for this as mentioned by a few already.

Give it ago. It really works !

20 years ago, I partially dislocated my left shoulder but never bothered to get it fixed, hence,I was never able to lift anything above my head. Many years later, my Physio discovered my issue & said to hang from a bar as often as possible & simply relax.

These days, I do weighted pull ups, chin ups, Clean & Press & Military press with no problems at all.

Edited by Gunny72 on 02-20-20 12:11 AM. Reason for edit: No reason given.

02-20-20 04:14 AM - Post#894473    

• William2 Said:

I actually find the neutral grip of pressing with a log is much easier on my shoulders in general.

'You can throw in the towel or use it to wipe the sweat off your face and keep going' 'Well ain't this place a geographical oddity? Two weeks from everywhere.' Ulysses Everett McGill

02-20-20 02:19 PM - Post#894491    

Getting back to the thread title: it is clearly one of the most noble of lifts to start with ;-)

02-20-20 02:23 PM - Post#894492    

At the IronOnline Bash in Manhattan, Dave, Dr Ken and Mike Katz all cautioned against the barbell bench press both flat and incline and suggested dumbbells only.

I'd suggest the same with the press. Use dumbbells instead.

Mark it Zero.

02-20-20 02:35 PM - Post#894494    

While facing a door frame, place your right palm of your right hand against the right side of the door frame at arms length. Slowly walk forward toward the open door allowing your right hand to slide up the door frame passively until your arm is straight up or until you feel tightness in your shoulder area. Perform several repetitions several times a day and slowly you should get some relief in your shoulder tightness.

02-20-20 05:41 PM - Post#894508    

Lots of good tips here. hanging and wall slides +1.

I do wall slides while in chair position with my back against the wall.

Any love for bottoms up kettlebell presses? You won't do as much weight but it works to activate a lot, requires balance, looks really cool, and feels awesome.

02-20-20 06:55 PM - Post#894514    

Thanks everyone!

I have been hanging, will try palm facing each other.

lots of great ideas!

I have also seen this one but the foam roller and block drills are too hard for me ATM, I am doing the wall drill, it is nice.

https://breakingmuscle.com/fitness/3-mobility-dr ills-for-solid-overhead-l ifts

I am dropping the barbell overhead press and will do one arm KB press for now while I rebuild my mobility.

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