Happy Wednesday on the MWod!
Thanks for your ongoing comments. Your success stories and huge PR’s on your lifts are the reason this project is going to go on. Thanks for sharing your “Re-Test” bits.
Today’s special treat has us thinking about the relationship of shoulder blade to the thoracic spine/rib cage. It kind of crazy to think that your entire shoulder joint basically “floats” on top of your rib cage with but a single anchor (your collar bone). Think about that for a moment. Imagine that you didn’t have full, supple control of that scapula(e) on your ribcage. Gosh, it would almost be like you might not be able to:
1) Stabilize your shoulder very well.
2) Create a stable/dynamic platform for the shoulder to enjoy it’s full excursion.
3) Be able to use this scapulothroacic joint as a sort of dynamic braking device
4) Enjoy being pain free in overhead movements.
Today we have three drills planned.
We have a bit to bias the rib joints. We have a mob to restore the sliding surface like features of your scap on your rib cage.
And we are going to go after one of the nasty little Cuss of a muscles that tends to give athletes “the grief”.
Hmm.
Joint, sliding surface, muscle. Can you see a pattern? What needs fixing?
Choose your own adventure starts now.
Test: How awesome does your scap feel in the pushup? How about the bench press? How easy is it to breath? Turn your neck?
Mob: 5 min each arm. Your choice how you want to break them all up.
Retest: Did you increase your shoulder girdle gruntle? (Happy noises made by a baby, circa 1808)
Be warned, a good friend just found me a skeleton.
Kstar
28 Responses to “Episode 18: Free Your Scap, Free Your Mind”
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Ouch! I started the first one and stuck with that. That was enough for me… oh boy.
Deadlifting in the proper position is not a struggle anymore. It feels so easy to hold proper position.
I'm surprised at how quickly my legs have adapted.
Thanks.
I cannot wait to do these!! Scaps have always been a goat of mine. Kstar rocks!
I fractured my Scapula badly about 18 months ago, these videos are the first thing to ever help me make it feel better. I've been in pain lifting with it for so long. A very big thank you for doing this.
I've got some shoulder rotator cuff tendonitis, how can I stretch the supraspinatus? I can't seem to find a way.
Hey Kelly, could you make a page of some sorts on this site that lists the basic equipment one needs and will need for future WODs? Like today's used a hard ball and a stretchy band (I'm hoping rope will work instead). I'd like to get all of the stuff I need to start doing these WODs daily.
Also, more good info for this blog would be for people just looking at the site for the first time, is it smarter to start from your first post or on that day?
I'm looking forward to following this blog. A huge thanks for the time you have and will put into it.
I just want to say THANK YOU so much!!! What you are providing is something that I have been looking for since starting Crossfit 3 years ago. I feel the differences immediately. Thank you for your generosity and time!!!
Used foam roller in lieu of lacrosse ball (need to get one!).
This MWOD felt GREAT on my shoulders. I had rotator cuff surgery back in January and am just now getting back to 100%. This is just what the doctor (Kstar) ordered…thanks so much!
So painful… BUt I'm not doing any faces, I swear.
Well I'll be gruntled!!!
Thanks Kelly, Austin & all the awesome Crossfit Unlimited Coaches, you're the best.
Holy moly this hurt. Forget about arm close to ear, I can't even get my upper arm close to my verticle when using the lacrosse ball. Think I have found one of my major goats.
Thanks Kelley. These MWODs have truly started fixing some stuff I have been fighting with for decades. (yes, I'm old)
Kevin
This was fantastic – and highlighted the different ranges of motion, flexibility and sticking points between mr right and left scraps.
Needless to say, years of favouring my right arm has left it wound up! Thanks so much, K – these have been fantastic.
- Jye (Australia)
Thanks Kelly, I have some issues in the rhomboid and trap area on the right side. It feels much better now after this scap pre/rehab. Free your scap, free your mind! Or was that free your heel, free your mind?
Seeing all of you at CFU in the MWOD makes me happy. You're my home away from home! I love you guys!!!
Kelly, thanks from me and my wife. She's had issues with her scap for 3 months now, and finally today we got it loosened up with the first exercise! Me on the other hand got some "numb face" on the right side–I'll keep working it.
The first rule of mobility wod is: you do not talk about mobility wod! I love my lacrosse ball, yikes! Really opened me up. Thanks k-star
Kelly
Thanks for coming out to CFU and sharing your knowledge with us. Mobilization of our bodies has been a missing link that is much needed for performance and health! And the pain of the lacrosse ball is worth the oooohhhh soooo good feeling afterwards!
Awesome vid. My shoulders are in rough shape and I felt so much better after doing just the first exercise. Thanks.
can i use a tennis ball/baseball if i don’t have a lacrosse ball?
Yes, it would be a good idea to pick up a lacrosse ball. Most sport stores usually have them for a couple bucks.
Essays like this are so important to broadening people’s hiroznos.
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