So in Part 1 of the Overhead Mobility Fix series, I gave a very brief introduction and discussed some common factors often limiting overhead mobility and performance. In the next few articles I plan to breakdown this complex topic, highlighting some key areas that should receive some love. By focusing on some of these often-neglected areas, there is huge potential to create long-term improvement and progress your overhead mobility and control.
To accompany this article series, I have created a 7-week program. I feel that there are often many articles and blogs with information on how to improve a certain area, however they are often lacking in practical skill development. I have therefore created the Overhead Mobility Program with WODconnect as a tool to learn new movements and techniques for your mobility toolbox. This article will go into some detail on the program design and methodology, to help you kick-start (or reignite) your mobility journey.
Program Intro
The program focusses on improving overhead mobility, concentrating on several key areas often restricting movement and performance. Each session is designed to be short (10-20 minutes) and can be performed as preparation for overhead based workouts, or as part of a post workout mobility session. The Overhead Mobility Program provides sessions for every second day, although if you are feeling motivated these sessions can be completed each day. The program would then last you about 3-4 weeks, but of course you can repeat sessions to focus on any of your problem areas. When it comes to improving mobility, at the end of the day consistency (and progression) is key.
Flexibility vs Mobility
When it comes to performing complex movement patterns (for example: Olympic lifts, handstands, kipping etc.), we can be limited by motor control or range limitations. Continuing to train with these limitations can hinder your ability to improve and can even result in injury! When it comes to improving our range of motion people often focus on improving flexibility, using static stretching (the classic stretch and hold for 30-60 seconds comes to mind). While regular, long-term performance of stretching can result in improved range, this doesn’t necessarily provide us with the ability to actively control this range (particularly under high load environments). Many factors can influence physical function. Adequate flexibility of joints should also be supported by a requisite level of muscle strength, endurance and neuromuscular control to allow the body to safely perform under imposed stresses placed upon it during loaded or functional movement (i.e. mobility).
Tips for Improving Mobility
Often people spend significant amounts of time focusing on stretching, foam rolling etc to improve range of motion. Unfortunately, these methods alone will often only create temporary improvement. We need to develop strength, endurance and neuromuscular control throughout our entire range to foster long-term change.
In the Overhead Mobility Program, daily sessions are structured to enhance mobility and promote long- term improvement. As such, each session is divided into 3 components:
- PREPARE - Soft-tissue work that you can perform using equipment typically found in your box, designed to prepare you for the following program movements.
- ACTIVATE – Movements aiming to use your full range of motion. This typically involves light-weight exercises to prepare soft-tissue and joints for heavier, loaded movements.
- LOAD – Reinforcing gains made during the prepare and activate components of the program. Through progressive loading we aim to build strength, endurance and neuromuscular control for long-term change.
Program Structure
As discussed in Part 1 of the Overhead Mobility Fix series, restrictions in overhead capability are not limited to the shoulder itself, and also include other links in the chain. To have a strong, pain free overhead position, the shoulder girdle and the upper back (also known as the thoracic spine) need to have a healthy relationship. So to get the most from the Overhead Mobility Program, each day focuses on one of 5 key areas often affecting overhead positioning. These are the:
- Thoracic spine - Upper back
- Rotator cuff – A main driver for healthy shoulder control/stability
- Anterior shoulder – Front of shoulder and chest
- Posterior shoulder – Back of shoulders, triceps etc.
- General – Other common areas, also focussing on bringing all the components together
Movements within the program tend to focus on the negative/eccentric component of movement (refer to my previous Strengthen to Lengthen article for more background on why this is beneficial). These slow eccentric movements can support physiological adaptation that actually makes muscles longer (improving range). They also offer great opportunity to focus on controlling and correcting movement patterns.
Some movements are also performed for a set number of breaths. This can be particularly beneficial for the thoracic region, helping you to expand the ribcage during movement and in a way, stretch you from the inside-out. Incorporating breath can be a great tool for supporting overhead positioning. For example, try performing the quick test from Part 1 of the Overhead Mobility Fix series, first with an out breath and then by taking a deep breath in… did you notice any difference? Our breath can affect on rib and shoulder girdle positioning, impacting ability to get overhead.
So what are you waiting for? Sign-up to the program today and start learning some new techniques to improve your overhead positioning.
