Complete Scapula Mobilization Routine
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- Опубліковано 10 лип 2024
- Complete scapula mobilization routine that will hit the shoulder girdle from all possible angles. Instructions and more details ➞ bit.ly/scapulamobility
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Hi there, my name is Eero Westerberg and I am the head coach here at VAHVA Fitness. Our specialty lies in mixing the Western and Eastern knowledge of health and fitness together into a combination that actually works, is proven and produces real tangible results.
We developed our methods by studying health & wellness and strength & conditioning for over a decade. We also traveled the world for over 3 years researching different ancient methods of strengthening and taking care of the human body.
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I love this channel, too often fitness channels are just about getting bigger muscles but this is about actual health and wellness. This is the kind of thing that's gonna be the difference between being fucked up in your 40s and 50s and then all hunched over in your 60s, 70s and 80s barely able to walk or do anything on your own.
Thank you Johnnie, that's true indeed
this
I'm in my 50s and this channel helps me a lot!
That was scaptacular!
FleckFlex that was very funny
As usual, you show every variation under the sun. Perfect format, no BS just showing how it's done. Best channel I found in a long time, probably the best on overall fitness ever. Cheers from Holland.
Thanks so much. amazing exercises.
Excellent stuff, thanks!
thank you for all your videos
Thanks a lot of thanks
Wide variety and superb execution. Thanks!
Thank you Dalmatian!
Great stuff dude! I'm a PT and I learned a couple of things. Keep up the good work.
Great to hear, and thank you!
Awesome..
great work again Va
Thank you Jacqueline!
Wow - looks amazing.
Thank you!
Fantastic shoulder workout!
Thank you Dilly!
It takes so much mind-muscle control to do these moves. Brilliant!
Thank you! One of the biggest things people are missing is control. If you don't know how to control your muscles, you cannot develop them correctly.
Thank you, Iove your work, your video are very interesting, it help me a lot
Happy to hear Jim
The best scapula routine I seen
Thank you cano win
Awesome video, and excellent technique. What would a warm up look like for someone with a torn rotator cuff.... do you have a video for that?
Brilliant video thank you, just coming back after painful shoulder injury, this is one area I need to really work on.
Start light, listen to your body and good luck!
Vahva Fitness I will indeed my friend. Continued good wishes and success to you. 👍🏽
Make a follow along video of some of these exercises, you'll get more views. I like having something to follow along to keep my pace up and let me focus on the specific exercise I'm doing.
I freaking love your videos! Thanks a lot : )
Glad to hear Alexander!
Yeah dude. Over the last months your videos always popped up when i was looking for mobility drills.
Got a great range of motion thanks to your work! : )
mee÷ fascinan tus videos
Thanks for posting this. I've had shoulder pain/issues since starting to work on the rings and do calisthenics. You're the first person I've seen who has mentioned scapular mobility and I noticed IMMEDIATE results the first time I tried this routine. All your vids are informative with no hype and B/S! Thanks again.
Amazing to hear Marcos, thank you as well
I should say, there are others doing and advocating some scapular exercises. In hanging positions. What I found different in yours was the full range of rotational activation/movement both unweighted and weighted, forward and backward, in different and varied positions. this has helped me to build shoulder flexibility and strength that is specific to gymnastic/animalistic movements where nothing else did.
Tan bello!!!!
Thanks!
just found this video been having pain in my upper back for years doc told me now its levator scapula pain are these the exercises to do? please can you help. my physio thought it was rhomboid muscle pain great vid
You should be able to hit the levator scapulae, especially with the rotations you do on the dip bars
Vahva, do you also have a program or routine for isometric exercises? thanks for this new upload as well.
Not at the moment, I have experimented a bit with isometric exercises, but I prefer exercises with a full range of motion
I see, i hope you can make a vid about isometrics soon, it would be really cool to know your take on it and approach it and/or maybe integrate it in your movement routines, thanks a lot!
Vahva, can you give us something for releasing the area around the medial epicondyle? To be more precise tightness in the pronator teres.
Hard to say from here, but one of my training partners had bad elbow pain for 3 years and only recently we found a way to fix it (for real). Will make a video of it soon which might help plenty of people. Many elbow rehabilitation exercises that are recommended by medical experts aren't very useful because they never dealt with the pain first hand.
Scapula pain and chest pain plz
Hi,
It's clear you know your stuff anyway. Subbed and liked. Just a quick question. When I do Internal rotation of my right arm(arm 90degrees to body,forarm 90 to upper arm, knuckles point towards sky to poinitng in frot of me) there is alot of crunching going on in my shoulder, not painful however. Does this sound like scapula mobilisation would fix?
Have been doing many stretches such as sleeper stretch, stretches for neck and around shoulder but havnt been seeing much progress.
In the past I did bench alot which I can safely say caused this issue. Am now trying to balance it out. Would this coupled with rows solve it do you think?
I know you cannot tell without seeing it and I should go to a physician to get it properly checked, but from those symptoms what do you think?
i used to have the same problem with you, and i can definitely say this will help...
the circular motions he does is basically a more intense version of scapular exercises, so I would advise maybe that you build the basic strength to support your self in the positions that he shows in the video and work on the circular motions slowly. If the circular motions are difficult to do, then I would advise on starting with up and down shoulder movements first to build the strength
Nice gym... where is it located?
This one is in Croatia, my other gym videos are from Finland
is that good when I have scapular winging?:) thanks in advance!
It can possibly relieve it!
Vahva Fitness ok Im tired of inaction ill try it
How often would you do that a day/week? One time in the morning, one time in the evening?
That is a good schedule but many times just once a day is enough
Did you try doing this from the elbow plank position?
Never tried, but it would surely take the elbows out of the equation
Do you ever experience any crunching or cracking in your shoulder blades or scapula? That is an issue I deal with a lot in my right shoulder
Rob Ramirez I used to, 8 just kept working on scapula exercises and some stretches and eventually it went away
will this be helpful to fix scapular winging (non functioning serratus anterior & bad scapular control)?
Anwar B it will fix winging...unless you wing intentionally lol
+Seung-hyun Cha yea they're just not properly against my ribcage they float all over the place
Anwar B I sat learn simpler movements rather then scapula circling. Try doing scapula push ups, focusing on the depression with straight arms, protract and retract the scapula. Also try scapula pull ups, with straight arms, pull your body up by depressing the scapula.
These should help, especially the plank variations. With serratus anterior, focus on pushing below the armpit. It's a novel movement and people often overdo it by moving the scapula forward from the side.
How many reps / circles ?
As long as you start to feel burn but typically high reps like 10-20 repetitions / circles
most of these make my shoulders pop... :( My left one going forward and mhy right one when I go back :( Does that mean I'd just be wearing and tearing at them if I keep doing the motion? I have quite poor shoulder mobiliy, and somewhat internally rotated shoulders.
It's possible, in this case I would do general one-dimensional (no rotations etc.) strengthening for the shoulders (slow & controlled form) and different forms of shrugs. Big compound exercises also help, just do them with light weight for higher reps.
Littalwabbit sounds a bit like scapular winging. Do very light versions or just a few of the things he is doing. Maybe google and youtube scapular winging and concentrate on the basics first. You need to get to know your scapular before actually putting complex force onto it.
Basically that's lotsh of shoulder shirclesh under conshtant shtresh from every shingle angle by either pulling or pushing.
noticed your elbows are facing each other...you think that's ok?
Adonis!!!
Seems like doing all of those in one go would be pretty fatiguing..
don't know why but you somewhat resemble the clones from Promotheus.
I love that movie and your videos equally.
Thank you!