[transcription]
Do you feel restricted when reaching for a high shelf?
So if you’re dealing with a few restrictions, especially when you’re reaching overhead, say for a spice cabinet or any type of overhead pressing where you tend to experience limitations within the lats and the pecs?
So we’re going to go over a few mobility exercises just to get those release out a little bit more.
Release your lats with a foam roller
So first thing we’re gonna go over is releasing the lats. Get the foam roller laying on the side, so I’m going to kick one leg out, the follow leg is going to be bent, and then we’re gonna lay on the foam roller starting at mid point and then working your way up into the armpit.
You’re going to experience maybe a little bit of pain, but we going to try and keep that pain between a five to seven on the pain scale. All right, so roll breathe, placing a lot of that weight on the lot here and into the foam roller.
All right. Second into this protocol, we want you to roll towards the foam roller, the end of it, and then away that is called cross frictioning or really crossing over the fibers of the lat muscle because they go up and down.
So we’re gonna cross cross, it’s like, so, and we’re just gonna repeat this about four to five times to help that muscle loosen up a bit more.
Second thing, we’re gonna get into the chest if we can release the chest out, this is gonna help us release that tension that is created within the muscle structure.
Release your pecs with a yoga ball
All right, so the second tool we’re going to use is the yoga ball.
Improvise with some of your platforms to elevate the ball because you don’t want to be flat on the floor itself. So I’m gonna improvise.
I’m gonna use this foam mat so you guys can see the ring ball on the chest, about mid chest, probably somewhere in between the nipple line and the crease of the armpit here, like so.
Now I want you to think it’s winter time. It’s snowing outside.
You’re gonna make a face forward snowman, all right?
So head down, snowman, repeat that – a good 10 to 15 times. Take your time. Breathe.
Try not to move too fast. Like I was just doing just a nice even mellow snowman.
Alright, let’s get to it
You’re gonna repeat this program or this protocol about three times a week. You want to keep it consistent. Anything worthwhile is all about consistency.
All right, everyone have a good one. Let me know if you have any questions.