By: Jack Hanrahan
Here are 3 exercises to help combat rounded-shoulder posture and improve shoulder mobility. Use them as warm up prep before lifting, during short movement breaks at work or part of a focused mobility routine. The more often you perform these movements, the better. Consistency is key to make lasting change. Â
Band Over + BacksÂ
Coaching Notes
- Grab a band or a towel (start wide) and hold against your thighs with the elbows locked.
- Squeeze your glutes and brace the abs so the low back doesn’t arch and the ribs don’t flare up during the movement.
- Lift overhead, turning the palms up and continue until the band/towel is against your butt.
- Reverse the motion.
- Its important that you keep a nice smooth tempo throughout the movement and you maintain good posture.
- You should feel a gentle stretch across the pecs as you go overhead - so adjust the width of your grip accordingly.
- Perform 10 reps.
Shoulder Axial Rotations
Coaching Notes
- Arm out to the side, elbow straight.
- Externally rotate the arm as much as you can - think about turning the bicep and palm of your hand up to face the ceiling.
- Internally rotate the arm as much as you can - think about turning the bicep down along with the palm of your hand.Â
- Make sure the shoulder doesn’t hike up towards the ear as you internally rotate. Were trying to isolate pure rotation.
- Perform 10 reps.
Dead Bug Floor Slides
Coaching Notes
- Lie on your back with the knees stacked over hips and a 90 degree angle at the knees with toes pulled up.
- Low back should be flush with the ground.
- Brace abs.
- Press the back of the forearms and hands against the floor (make your best effort) with the upper arms perpendicular to the body.
- Straighten arms overhead while exhaling through pursed lips.
- Pull the elbows down by engaging your lats (like a behind neck shoulder press) while inhaling.
- Perform 10 reps.