Three Ways To Improve Upper Body Mobility

Upper body mobility limitations place a lot of stress on the shoulders and low back. Here are 3 options to address this: 1) Hands and knees: Place your hand on either your low back or between your shoulder blades and rotate. Begin by pressing your opposite hand into the ground which will help create a better platform to rotate since rotation is really a forward "press" on one side and a "row" on the other. Sync your breath with your rotation to help relax the system to allow more rotation. 2) Sitting: If you want to work on upper back mobility and the person can't get on the floor, have them sit on a corner of a bed or table. Have them slide back so that their knees are on the edges in order to avoid hip motion. Then wrap your arms around your body and rotate, syncing your breath with your rotation. 3) Standing: If you keep the person standing, use a weight and change the foot position in order to remove compensations and enhance proper engagement. Using a weight in this example will force better postural control, and getting into a staggered foot position will further challenge the individual to focus on better rotation.
Gray Cook's Mobility Masterclass: www.functional...

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