Improved Performance Is Only 2 Minutes Away - Part 5: The Second Drill

TUESDAY, AUGUST 17TH, 2010

6pm

Part 1
Part 2
Part 3
Part 4

Now that we’ve tied a mobilization into a movement with the First 2 Minute Drill, we’re now going to try to mobilize a single rib at a time.

In order to do this we’re going to get a single lacross ball and move it to the side a little bit, focusing on the areas along the medial border, the superior angle, and possibly into the superior border of the scapula. Basically between the spine of your scapula and your actual spine.

Normally your dominant hand side is going to have a more restricted shoulder than the other side.

One hypothesis is that if we can clean up the mechanics we’re going to have better ROM through the area mechanically. And then, because I can adopt a much more effective position, the musculature recruits much more effectively. I also get better turn on to external rotators because they have better length-tension relationship and better resting positioning. They’re not so stretched out and working in less than ideal ranges. Not saying that loose shoulders are bad and that you shouldn’t stretch – because you should – but when they’re being stretched in one direction or in multiple directions to compensate for a knot or some other nasty business they’re not functioning or resting properly. And, because your body is synergistic, as soon as we get you organized, sha-zam, everything turns on. Wow Coach! You must be a genie. Well…yes. Kelly Starrett deems this a kind of “positional inhibition”. If we can get you to “clear the mechanism” then we’re going to see better function. Simple as that.

Come on Coach. Give us the juicy stuff. Bring on the pain vacation!

Again, from K-Star, I have learned that in physio there is what’s called a diagonal PNF pattern for the shoulder. It’s an internal rotation of the arm across the anterior torso to the hip and then up to external rotation with the arm up overhead in flexion-abduction a little bit (those who train with me know this as the “active shoulder position”). That externally rotated position is actually the end of my and your Olympic lifting position. So it would appear that we are once again tying a mobilization into a movement. Hey Coach, I’m starting to see a pattern here. As you perform this drill think “Jerk” first, then gravitate toward “Snatch” as you clear out some of your junk in the active shoulder Jerk position. So, in other words, start by bringing your arm up closer to your ear and as you feel things working themselves out then begin bringing your arm up a little further away from your ear. Most of the time you will simply stay in the Jerk – arm close to the ear – position and move the ball around finding one spot after another, never needing to hit that snatch – arm more at a diagonal – position. Just like with Drill #1 don’t let the rib cage extend. Keep that depressed into the ball. And just like Drill #1, this is where your brilliant coach, best friend, or stranger passing by can help.

Don’t cheat off by unloading the side of your body that has the ball underneath it. If your hand can’t easily get to the ground you’ve got some work to do. If, during this drill, you feel like something’s changed move the ball a little bit and find something else.

So now that’s 4 minutes of mobilization and some very physically visible changes. Make sure that you do the other shoulder now that you’ve done the first one though. Come on…it’s only 2 minutes.

Coach Justin PerformanceQuestFitness@gmail.com