Help get rid of your shoulder pain in the front rack.
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Depending on your specific body measurements It's not always wrong to steal front rack mobility via thoracic flexion, but in general it's not the most desirable position to be in. When pressing overhead, we want to be able to keep the shoulder in a packed position, which more times than not mean active scapular retraction/neutral positioning, not protraction (rounded back). When the scapula stops doing what it's supposed to, we start stealing from the glenohumeral joint, and this tends to bring with it pain and general ?- yness. —
If you have the mobility for the front frack position but lack the motor control or strength this is a drill that can help you maintain a more ideal thoracic and shoulder position.
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This differs from a serratus push-up because here we're instead focusing on the retraction portion, and actively squeezing the shoulder blade back (scapular retraction) while we maintain shoulder external rotation (wrist outside of the elbow), and a nice upright torso (thoracic extension).
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The wall provides a stable surface to lean against so we can use our body weight to assist with the shoulder retraction motion that might be unfamiliar to some. Additionally, I prefer to use one arm at a time so I can focus on the motion, and also because I've got more dysfunction on one side than the other.
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? cred: @queenb_fitmom ❤️
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