How’s your overhead mobility? Struggling with jerks, snatches, handstand push-ups?
Here’s a great drill to help work on shoulder, thoracic, and cervical mobility while simultaneously actively working through the range to help solidify movement patterns. The floor angel with legs supported is the most basic version of the wall slide/wall angel and is a great starting point for those of you with less than stellar mobility.
By having the hips and knees flexed and supported, stress is taken off of the low back as we no longer have to battle against tight lower extremity musculature (read: hip flexors) and poor postural habits (anterior pelvic tilt) in order to maintain a neutral spine.
The goal is to be able to maintain contact between the ground and the back of your shoulders, arms, hands, head, and low back for the duration of the movement. Your abs should be engaged, preventing your low back from arching up and your ribs from flaring out. Chin should be slightly tucked, but not straining. Most importantly, you should be able to breathe! If you have to hold your breath to get into or maintain an unweighted position, you have dysfunction.
This may look simple, but those of you with mobility deficits in your shoulders/upper back/neck may find it pretty challenging. Stick with it and go slowly. As always, 2-3 minutes of work to grease that groove and help make that new motor pattern stick. #maestrofied ——————————————-
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