Go Low to Go High

Various factors can contribute to being able to reach your arms overhead. Regarding scapular movement, this entails muscles lengthening at three different areas:

1. The bottom tip of the scapula, to allow for upward rotation.
2. Around the collarbone, not only to help with a good starting position, but also to allow the collarbone to rotate and elevate at the end range of shoulder flexion.
3. The superior medial border of the scapula, for end range of shoulder flexion.

The muscles that attach to the superior medial border of the scapula (such as the rhomboids, levator scapula, and upper traps) also attach to your spine. In order to turn your neck, these muscles need to be able to lengthen to allow the spinous process of the vertebra to move in the opposite direction.

Performing exercises in a low reach position while thinking of the upper tip of the scapula broadening can help with this mobility. Make sure your chest doesn’t drop with this. Adding inhales into that space and exploring head turns in this position can help the area expand further.

As you inhale, you want to make sure you are initiating your inhale going down. Then, as your lungs fill with air, the upper front and back chest wall need to expand. This helps you not send your inhale straight up into your neck and shoulders, which can just make your neck more tight.

As you explore turning your head, don’t let your head jut forward or tilt back to get more range of motion. Imagine that someone is pulling you up by your hair to help pivot your head on a spit as you turn. Turning your head toward the side you’re working on can help it lengthen more. However, sometimes it’s like a drawer that’s stuck. At first you might need to positionally shorten the tissue at the neck by turning it in the opposite direction to allow for better movement at the scapula.

We talk about this and more in our content and Live Calls in the Inner Circle and Learning Through Applications memberships.


Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/


⁣⁣