3 Steps to Better Overhead Mobility
Mobilise, Activate, Cement for better mobility.
3 Steps to Better Overhead Mobility
Mobilise • Activate • Cement
Your body won’t maintain what it doesn’t use.
Mobility or flexibility is only useful if you have the coordination and strength to actively use the range of motion - meaning you use your muscles to move into the range rather than an outside force, like a band or a weight. Your body will not generally maintain mobility that it can't use regularly or does not sense that you are safe moving into - luckily too!
The M.A.C acronym is a reminder to always follow any “Mobilisation”, or stretch, with a simplified stabilising or coordination exercise - "Activate". And to then put that movement into context with your sport, training or everyday movement - "Cement".
Context is key with any form of learning, so the best way to understand M.A.C is to try it for yourself!
This sequence is specific for improving your overhead shoulder mobility.
1. Mobilise
The best mobilisation or stretch is the one your body needs most - which normally comes with a good assessment. Test these ones out but remember to seek advice if you are unsure if they apply to you!
Peanut Ball Thoracic Extension
For overhead mobility, having adequate thoracic (upper back) extension is important to give your shoulder blades, and therefore shoulders, a good base to move on.
Lie down with your knees bent with a peanut ball placed on either side of your spine on your upper back.
Support your head and tuck your chin in. Posteriorly tilt your pelvis so that your lower back is flat on the ground.
Push the back of your head towards the ground and hold for a few seconds, relax back up slightly and repeat.
Perform 3-4 sets of 4-6 reps, for each set you can move the ball up or down slightly on the spine depending on where you need it most. You don't need to go lower than the bottom of the shoulder blades or above the top of the back.
Prayer Stretch (for Lats)
The lats are your "climbing" muscles, they work by pulling your arms down from an overhead position and internally rotating the shoulder (rolling them in). So when they are tight or over-active they make a good overhead position a battle against your own body!
Hold a stick shoulder width apart with palms up.
Kneel down with your knees in front of the hips and rest your hands on a low bench.
Imagine you are “pulling” you body away from the hands while you sink your chest down.
Spend at least a minute in this position - you can break the time up if needed.
If you get pinching in the top of the shoulder, try it with your palms down or with your hands further apart.
2. Activate
Y- Raises encourage active thoracic extension, rather than lower back arching, with full active overhead flexion.
Lie on your stomach with your arms outstretched while holding a broomstick.
Posteriorly tilt your pelvis so that there is a gap under your stomach.
Lift your collarbones, face and stick off the ground and hold this position.
Start with 4x15 seconds and reduce the rest until you can hold 1 minute continuously.
If this is impossible you can bend your elbows, or hold the stick further apart initially.
3. Cement
Now to give this mobility some real life context.
For example an overhead press.
The important part here is to practise MOVING INTO the new range under added load. Think about pressing up to the ceiling and bringing the arms slightly back in line with the ears to encourage further range.
Back sure you keep your ribcage pulled down to the pelvis so you don’t arch your back (like you did in the Y-raise)
The reps/sets/weight will be completely individual here depending on your training experience and goals.
Remember that mobility and strength changes can take weeks to months to years and the key is consistency and creating good habits. This means incorporating these principles daily into your training and spending designated practise on your problem areas at least 3x week.
For help that is specific to you please get in touch or book an appointment with us.
Formotion Physio is a boutique Physiotherapy practice located in West Perth and Osborne Park
By Lucia Tennant
Physiotherapist & Founder of Formotion Physio
B.Sc Physiotherapy
3 Reasons to Include Gymnastics Rings in Your Training
Because we all know healthy fun is the best fun!
3 Reasons why Jason, our Physiotherapist, Gymnastics Coach and elite gymnast includes Gymnastics Rings in his training, and why he thinks you should too!
1. It’s a Lot of Fun!
It’s easier to do exercise when you enjoy it! I do gymnastics simply because it’s fun. A huge part of why people stick with their sport or exercise is because of enjoyment.
When training gymnastics rings, I love how improving my strength or mobility can lead to achieving difficult skills. The purposeful nature of training to learn new things is what is most enjoyable for me. With rings the skills are fun and exciting. There is always more to learn. When you’ve been training for a while these skills can be put together into routines. This is a great test of your endurance and keeps training interesting.
Below is a video of my rings routine from the Australian Gymnastics Nationals back in May, 2019.
2. Injury prevention
Holding positions on the rings require you to use stabilising muscles in your shoulders to maintain the position. The main stabilising muscles in your shoulders are your rotator cuff. This group of muscles are essential for good shoulder health. Weak rotator cuff muscles puts you at risk of shoulder, arm and other injuries. Bullet proof your body by improving your stability and strength through gymnastics rings exercises.
3. Transferable skills
The strength and skills from Rings training can help with other sports or similar skills - like a bar muscle up in CrossFit. Learning to break down skills like the strict ring muscle up into small, manageable parts, strengthens you through all sorts of movements you might not have known existed! Putting them back together teaches your body important co-ordination and learning skills. Rings training also uncovers unexpected weaknesses like poor wrist strength and mobility which can make a world of difference to any sport that needs similar movements!
This just touches on the reasons I love to train rings! I teach rings classes that will allow you to achieve all of the above and give you guidance in incorporating gymnastics rings into your training.
They are appropriate for all levels. Each class involves a thorough warm up, rings specific training scaled to your current ability and a strength circuit. For more info click the button below of feel free to contact me at jason@formotionphysio.com
Jason Ciccotosto
Physiotherapist & Gymnastics Coach
B.Sc Exercise and Sports Science
B.Sc Physiotherapy