Mobility: "Behind Back Reach"
OBJECTIVE: Open up & assess shoulder
With one hand and arm, reach "back and over" shoulder
With other hand and arm, reach "back and up" under the arm
pit towards mid-back.
As you reach with both arms, try touching fingertips of
both hands together.
Alternate arm reach directions with each rep i.e. right
over the top then left over the top.
Perform 3-5 reps per side with minimal pause as you touch
If you canít touch, reach as far as possible without
Tips: Believe it or not, for optimal and healthy
movement in shoulders, you should be able to touch fingertips going both
directions--most people cannot even come close. You'll probably find that
one side is a lot tighter than the other side too. The idea with proper
training and joint function is that you have balance with left/right,
top/bottom, front/back. This exercise is a great "reality check" or
assessment to let you know how your shoulders are working.
When I shifted my own training a few
years ago to the functional and multi-planar movements, I could NOT touch my
hands together both ways. I can now. Don't get frustrated if you
can't touch--just use my list of mobility exercises to help restore full
ranges of motion in shoulders so you CAN touch fingers someday or at least
come much closer to proper shoulder mobility.
Mobility Exercises (Organizer List Only)
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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