Mobility Before Strength - Bully Stretch
As someone who works with both CrossFit athletes and triathletes, I understand the importance of having strong shoulders. It's easy to underestimate the amount of shoulder mobility and stability required for exercises like bench pressing, overhead pressing, ring muscle ups, and even swimming laps.
Before we delve into the topic further, let's take a moment to define mobility and stability. Mobility refers to how well we can move a joint through its full range of motion, while stability refers to our strength at those end ranges of the joint.
In my experience, we often neglect shoulder mobilizations before engaging in strength training, which can increase the risk of injury. That's why I want to introduce you to an excellent shoulder mobilization exercise called the Bully Stretch. This exercise helps improve the range of motion in your shoulder, allowing you to increase stability when you train.
Let me share a recent success story to illustrate the effectiveness of this stretch. Over the past few months, I've been working with a 70-year-old athlete named Jay. Encouraged by his family, Jay decided to join a local CrossFit box. However, he had a previous rotator cuff surgery that he never properly rehabbed. As a result, Jay experienced significant pain in his shoulders when attempting exercises like pull ups, push ups, and overhead presses.
That's when Jay came to see us at The Mobile Athlete. During his initial evaluation, we discovered that Jay couldn't even touch his shoulders with his own hands, reach behind to scratch his back, or lift his arms above the level of his nose. It was clear that we needed to work on improving his shoulder mobility.
The Bully Stretch became one of the first mobility drills we implemented with Jay. By focusing on strengthening the internal rotation of his shoulder, we aimed to prevent compensation from other muscles and improve his alignment. With consistent effort and the addition of other clinical modalities, Jay can now lift both arms overhead without any assistance and without experiencing pain.
Whether you're looking to prevent a shoulder injury or rehab a current one, it's crucial to prioritize mobility before stability. By following the correct order, we can achieve the desired results. So, don't underestimate the importance of shoulder mobilizations in your training routine. Your shoulders will thank you, and you'll be better equipped to tackle any challenge that comes your way.
