Shoulder Mobility for the Squat-JTSstrength.com

Step-by-Step Tutorial: Improving Shoulder Mobility for Squatting

1. Quadruped Thoracic Spine Mobility Drill:

   • Start on all fours with your knees and hands on the ground.
   • Place an ab mat under your knees for support.
   • Inhale through your nose and push away from the ground, extending your spine up towards the ceiling.
   • Avoid shrugging your shoulders and focus on expanding the lateral chest walls.
   • Exhale as you sink back down, squeezing your shoulder blades together.
   • Perform 2 sets of 8-10 reps, aiming for mobility in the upper back.

2. Supine Shoulder Movement Drill:

   • Lie on your back with an ab mat supporting your head and neck.
   • Keep your feet flat on the ground and knees bent.
   • Inhale through your nose and exhale through your mouth while reaching your arms overhead.
   • Focus on engaging your abs and setting your rib cage to a neutral position.
   • Perform 8-10 reps, bending your elbows as if reaching back for a barbell.

3. Standing Shoulder Mobility Drill:

   • Stand about 8-12 inches away from a wall with a slight bend in your knees.
   • Exhale as you reach towards the wall, setting your rib cage to neutral.
   • Breathe in at the top of the movement to expand the chest wall and back.
   • Focus on maintaining contact between your lower back and the wall, while reaching tall through your upper back.
   • Perform several reps, focusing on getting tall between your shoulder blades without overextending your lower back.

4. Test and Retest:

   • Before attempting any squatting movement, perform a test retest by reaching for an imaginary bar to assess your shoulder mobility.
   • After completing the mobility drills, retest your shoulder mobility by reaching for the bar again.
   • Notice any improvements in range of motion and comfort when reaching for the barbell.

5. Consistency and Progression:

   • Practice these drills regularly to improve shoulder mobility for squatting.
   • Gradually increase the number of reps or sets as you become more comfortable with the movements.
   • Combine these drills with soft tissue work like foam rolling for comprehensive shoulder mobility improvement.

By following these steps consistently and focusing on proper technique, you can enhance your shoulder mobility for squatting and reduce any discomfort or limitations in your range of motion.