[And by extension: my overhead position, safety, speed, strength, endurance, and sexiness?]
Poor posture makes for an inefficient athlete… An injury prone, unconfident looking one, too…
Let’s fix that.
Soft tissue work should come first… There’s no point performing rows in an effort to improve posture if you are unable to open your chest up without resistance.
First use a peanut for a minute or two…
Second, use a yoga block, foam roller, or - my personal favourite - a slam ball. Lie on your back on the ground and place the object under your upper back. Get comfy, because you’re going to be here a long time… You need to allow your tissues to “melt” around the object and that will take longer than two minutes…
- To limit cervical spine [neck] extension, place an object of similar size under your head - Try to keep your rib cage stacked over your hips - Relax your arms - Practice slow, deep, belly breathing through the nose - After a loooong time, slowly roll off to the side rather than sitting up
Now you should have the passive flexibility to get into the right position [or at least a better one], it’s time to strengthen that position. Bent over rows work, but start light. Kettlebell swings work perfectly, as do goblet squats [keep your spine "long" when doing goblet squats]; lat openers and overhead yoke carries work well for your over head position… Start light and perform them correctly. It’s a brand spanking new position, so don’t be a hero.
There you have it… A recipe to looking more sexy and confident, while increasing your efficiency [safety, speed, strength & endurance] all with very little effort…
*** And yes, I know I haven’t touched on obliques, hip flexors and your job… Just follow the recipe for a few weeks - you might be surprised… ***
“Sit the f*** down and have a beer…”
~ Coach Collins
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