Looking to improve shoulder overhead mobility but not sure where to start? Maybe you've been told by a clinician or a coach that you need to improve this specific motion, or perhaps you're looking for a guide to help someone else improve their overhead mobility! Shoulder overhead mobility requires multiple moving body parts working together in synchrony. Without adequate motion in the right places, you run the risk of exposing other body regions to excessive strain due to compensatory strategies with attempted shoulder overhead movements. With that being said, addressing limited shoulder overhead mobility requires a multi-dimensional approach. In this article, we will teach you how to assess and improve shoulder overhead mobility with our guidelines.

If you spend an afternoon at your local gym long enough, you will inevitably see someone deadlifting in a way that could make your own back hurt! Chances are, you may have even strained your low back trying to master this complex exercise. Yet, youโ€™ve also heard the deadlift being praised as the best exercise for maintaining a strong and healthy back. So, which is it? Is the deadlift the problem or the solution to your back pain? In this article, youโ€™ll learn how the deadlift exercise can help you to overcome back pain, how to perform proper deadlifting with back pain, as well as some key measures supported by research that you can use to evaluate when you are ready to deadlift after a back injury!

The deadlift is one of the best exercises for both the power and strength athlete as well as the recovering patient in rehab. Not only can the lift be progressively overloaded for a proper training/rehab stimulus, but most importantly, it gives individuals the confidence that they CAN in fact lift heavy objects off the floor and combats the notion that "the back is inherently fragile". I mean, if the back was so fragile could it withstand the forces from a world-record 501kg (1104.5lbs) deadlift set by Hafpor Julius Bjornsson, better known as "The Mountain" from the Game of Thrones!? Yes, we are all not built like a strongman, but that doesn't mean that our inherent anatomy precludes us from picking up heavy objects off the floor aka deadlifting. Every individual can and should be able to bend over and pick up an object off the floor. Think about how many times you have helped move furniture, open a garage door, or help a buddy lift an object. Failing to warm up properly before deadlifting is the biggest mistake one can make in the gym, especially when lifting heavier loads. In this article, we're going to go over deadlift warmup essentials to make sure you are prepared and ready to lift some furniture with a friend or hit a new PR in the gym!

Are you dealing with a nagging discomfort in between your shoulder blade and your spine? No matter how many stretches you do, or how much time you spend foam rolling it, does it still persist? Pain in this area often gets labeled as a rhomboid issue because it is a relatively superficial muscle that you can appreciate from any anatomy chart. However, how to fix rhomboid pain sometimes may actually have little to do with the rhomboids. In this article, you'll learn the ultimate secret of how to fix rhomboid pain by taking a look at a very specific movement!

The perfect working desk posture is something that every worker in the world is trying to obtain. But what is it, exactly? Is it the classic seated position with hips, knees, and elbows all bent to a perfect 90 degrees? Or is it converting your desk to a standing work station, because standing has just got to be better than sitting, right? There is a growing sentiment amongst workers and non-workers alike that the "perfect posture" must be obtained to eliminate pain and discomfort. Furthermore, the phrase that "sitting is the new smoking" promoted by media outlets and fear-based advertising has effectively scared people from assuming comfortable sitting positions and popularized the use of standing work stations. We're going to put that notion that sitting is the new smoking to rest and show you what the actual perfect working desk posture looks like!

Take your home workouts to the next level with bodyweight chair exercises! Similar to a bench in a traditional gym, you can use a chair in a variety of different ways to get an absolutely killer bodyweight chair workout. Whether it's your arm, elbow, knee, or feet on the chair, your core has to be absolutely rock solid and strong in order to perform bodyweight chair exercises. Let's just say that chairs are not just for sitting on! In this article, we will show you 10 killer bodyweight chair exercises to challenge your home workouts.

When you sit for a prolonged period of time do you notice some neck, back, or shoulder discomfort? We have all been there at some point in our lives. We can guarantee your back doesn't feel great after sitting still for 8 hours. Do not worry, this is completely normal. It is a good thing that your body is sending signals to your brain telling you itโ€™s not comfortable, listen to your body and move! Posture is a hot topic and is a bit misunderstood. There is no science backing up the perfect posture, however, this article will break down how you can improve postural pain.

The latissimus dorsi, or the lats for short, play a huge role in shoulder function and health. Often times, these muscles become tight after injury, surgery, immobilization, or simply a lack of stretching or repetitive lat overuse/overdevelopment! Because they act to internally rotate and depress the shoulder girdle, they can severely limit your ability to achieve an optimal overhead position. This is a very important position for just about anyone who does anything with their arms overhead: weightlifters performing snatches, swimmers swimming, crossfitters performing kipping pull-ups, volley players spiking the ball, tennis players serving, baseball players throwing, or gymnasts performing handstands. Because so many individuals need full overhead mobility, stretching the lats is a part of many athlete's [P]Rehab programs. This article will show you some of the best lat stretches out there, and more importantly, how to maintain your overhead mobility after lat stretching!

When it comes to mid back and scapular pain, nothing beats a mid back prehab program with tons of thoracic spine mobility and stability work. Mid back pain can be caused by a variety of structures in the mid back itself like the thoracic spine, ribs, or trigger points in the upper back muscles. Furthermore, the pain could even originate from other regions, not in the mid back like the neck or shoulders. That's a lot of potential pain generators and triggers! Making matters even more complicated is that it's often times difficult to recreate a "trigger". In physio terms, a trigger is something that causes your familiar pain. Meaning if you ask yourself the question, "what typically causes my mid back pain?" The answer for many with mid back pain is typically something vague and difficult to pinpoint. "Uh, this weird position I put my arms in... it just aches... it's always there, etc." Don't worry, this is common! But because of this conundrum, you can never go wrong with a holistic mid back prehab program focused on improving thoracic spine mobility and strength and above all else, keeping moving!

In this article, you will learn a six-week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individual's athleticism and overall performance with any task!