Chalk Up

Pain/limitation in the midback, shoulders and neck can often be 𝗮𝘁𝘁𝗿𝗶𝗯𝘂𝘁𝗲𝗱 to poor scapular mobility and strength.

A 𝘀𝗲𝗱𝗲𝗻𝘁𝗮𝗿𝘆 lifestyle can be a cause and definitely doesn’t help

But also, poor 𝘀𝗲𝗹𝗲𝗰𝘁𝗶𝗼𝗻 and 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 of exercises can 𝗵𝗲𝗮𝘃𝗶𝗹𝘆 𝗶𝗺𝗽𝗮𝗰𝘁 your pain and lack of function.

The scapulae greatly supports the shoulders, the body’s 𝗺𝗼𝘀𝘁 𝗺𝗼𝗯𝗶𝗹𝗲 joint. We need to utilize all ranges of motion to keep things moving fluidly

𝟭. 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗖𝗶𝗿𝗰𝗹𝗲𝘀 𝟭𝟱 𝗿𝗲𝗽𝘀, 𝗯𝗼𝘁𝗵 𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀

Grab a light-medium weight kettlebell, loosen your arm, think of it as a hook. Slowly, let the bell pull and stretch your shoulder blade forward as you’re reaching for the floor. Shrug your shoulder to your ear and eventually pull your shoulder back upto the ceiling. Following with depressing the shoulder down, towards your hip to complete a full circle

𝟮. 𝗕𝗮𝗻𝗱𝗲𝗱 𝗗𝗶𝘀𝗹𝗼𝗰𝗮𝘁𝗲𝘀 𝘄𝗶𝘁𝗵 𝗣𝗿𝗼𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻 𝟮𝟬 𝗿𝗲𝗽𝘀

With a light band, lock your elbows out and try to get your band to touch your low back without bending arms. Pull your shoulder blades together (retraction) once overhead. Once the band hits your low back, reach as far forward with your shoulders (protraction).

𝟯. 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗙𝗹𝗼𝗼𝗿 𝗣𝗿𝗲𝘀𝘀 𝘄𝗶𝘁𝗵 𝗧 𝗦𝗽𝗶𝗻𝗲 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻 𝟭𝟮-𝟭𝟱 𝗿𝗲𝗽𝘀

Set up a floor press from a side lying position with a light/medium dumbbell. As your press up to the ceiling, rotate through your mid back with the goal of stacking your shoulders on top one another. At the top, really reach for the ceiling through your shoulder.

𝟰. 𝗕𝗮𝗻𝗱𝗲𝗱 𝗛𝗮𝗻𝗱𝗰𝘂𝗳𝗳 𝗗𝗿𝗶𝗹𝗹 𝟭𝟱+ 𝗿𝗲𝗽𝘀

With a medium band around your wrist, lock your elbows out and reach 45 degrees up, to the side, and 45 down on each side. Keep from shrugging shoulders up keeping the movement strict.

𝟱. 𝗦𝗰𝗮𝗽𝘂𝗹𝗮𝗿 𝗣𝘂𝗹𝗹 𝗨𝗽𝘀 𝟴+ 𝗿𝗲𝗽𝘀

Hanging from a bar with loose arms, start with your shoulders by your ears and lift yourself up by driving shoulders down to your hips by squeezing hard. Allow them to shrug up and repeat. Slow & steady

It’s that time of year again where all the excuses come out

Out of all the 𝗳𝗼𝗼𝗹𝗶𝘀𝗵 excuses not to train, “𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘁𝗼𝗼 𝗯𝗶𝗴” is at the top of the list

Talk to anyone who 𝗱𝗼𝗲𝘀𝗻’𝘁 𝘄𝗼𝗿𝗸 𝗼𝘂𝘁; they’re deathly afraid of getting 𝘁𝗼𝗼 𝗯𝗶𝗴 or bulky.

As 𝗶𝗹𝗹𝗼𝗴𝗶𝗰𝗮𝗹 as this is, you can compare it to:
“getting too lean”,
“getting too strong”,
“looking too good”,
“making too much money”

Muscle size doesn’t just get slapped on by 𝗮𝗰𝗰𝗶𝗱𝗲𝗻𝘁; it 𝗿𝗲𝗾𝘂𝗶𝗿𝗲𝘀 effort, focus and consistency. Just like losing weight – it’s not going to happen by chance.

And you’re likely not going to add 𝘁𝗼𝗼 much muscle, 𝘁𝗼𝗼 fast. Unless its bodyfat. In that case, you definitely need 𝗽𝗿𝗼𝗽𝗲𝗿 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲! Hit us up to crush your goals this year!