Offset imbalances due to pressing by stretching the subscapularis into shoulder external rotation.
🔹Stand in a stride stance with the outside foot forward next to a pole with your arm bent at 90 degrees at the elbow. Place your forearm on the pole with your elbow even with your shoulder height.
🔹Lean forward and down aiming your chest toward the floor.
🔹Pull your head to the side and anterior to increase the stretch. Hold for 6 seconds then release the head but keep the shoulder stretch.
🔹Hold shoulder stretch at this level for 30 seconds or until it feels like the stretch has gone away.
🔹Increase the stretch to a new level by leaning forward and down a little more. Repeat head stretch.
🔹Repeat for 3-4 levels of stretch.
At this point your nervous system has “reset” the length of the subscapularis. *** Make sure to strengthen the infraspinatus, the external rotators of the shoulder!
Happy Benching (without having the posture of a caveman or any shoulder injuries)! #training #flexibility #stretch #biokineticathlete #correctiveexercise #mobilization #subscapularis #externalshoulderrotation #fitness #therapy #balance #injuryprevention #trainhard #trainsmart #kineticchain
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