Climbing Shoulder Mobility: A Favourite Exercise

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PART 2: If you've just come across this video, make sure you check out Part 1 from yesterday where Tom looked at a possible solution to Golfer's Elbow! In this video today, we're looking at one of Tom's favourite shoulder mobility exercises... another one he's been using for years and considers highly beneficial to his shoulder health.
This mobility exercise (whether doing the unweighted or weighted version) is a great tool for exploring the range of motion in the rotator cuff, upper back and shoulders, relevant to a lot of climbing movement. Like many new exercises, you want to start off with the intensity at a very low level and simply learn how the exercise works and what your body's response to it is. Once you've got a few sessions under your belt and you're comfortable, then have a look at some of the weighted mobility work (we're big fans of this, along with many physios and coaches in modern sports practice) and build it up slowly.
As Tom points out in the video, it's not about going to "max" in terms of discomfort. It's more appropriate for most individuals to stay at the rough 2 out of 5 level and explore the ROM on a frequent basis rather than having huge, exhaustive sessions. This works well as something to do after a climbing session or at the end of your warm up before climbing.
Check in soon for more of these as we have James Walker from the Sheffield Climbing Clinic booked in for some more filming this month!
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Опубликовано:

4 авг 2024

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Комментарии : 42

@MolaMolaMola49 3 года назад

You're just totally hitting the stuff I'm thinking about at the moment with your videos! Keep it coming! :D

@devonrd 3 года назад

Thank you so much for these videos!! Super helpful for those of us dealing with shoulder and elbow issues!!

@6darkness6eternal6 3 года назад

In today's episode, Tom realizes that the marker pen he used to draw on his arm in the last episode is actually permanent, and will probably last for the next few months or until he next takes a shower.

@jimmylayne2961 2 года назад

i guess im randomly asking but does anyone know of a trick to get back into an Instagram account..? I somehow lost the password. I would appreciate any help you can offer me

@erikboone5883 2 года назад

@Jimmy Layne instablaster ;)

@ejl74 3 года назад

Tom, you are smashing it with these vids!!!

@LatticeTraining 3 года назад

We work him hard. No rest for the wicked :-D

@Rickertt 3 года назад

Thank you so much! I was suffering with instability in my left shoulder after an injury for years now. And this is hitting exactly the muscle I didn't know how to activate anymore. I could really feel the burn with just 0,5kg in my left shoulder, but felt so much better afterwards. It is like my shoulder is moving in a correct way again. I will keep it light with this exercise for a while, since it feels like something you can overdo really quite easily, but will add them to my regular routine for sure.

@spacecowboysucio Год назад

Nice love this videos of following along

@onemooreday 3 года назад

Both videos of really different and unusual movements and have not seen them before. I will give them a go and see what Happens. Great content and keep up the great work

@LatticeTraining 3 года назад

Thanks for the feedback!

@i4m3rr0r 3 года назад

Really nice. Coming from a body weight fitness background, I can totally recommend stick dislocates. They are a very humbling exercise at first but great for shoulder mobility.

@hamishwrobb8749 3 года назад

I'll try these out! I have an ongoing shoulder problem that was from an injury lifting weights years ago (bench press), causes me issues with pushing movements, pull ups, and some range of motion when my arms are above my head. Probably affecting my climbing too, such a pain! Great videos as usual! :)

@mrthirty1139 3 года назад

I saw a private physio a few years ago who specialised in treating shoulder injuries. She gave me an amazing exercise that fixed my shoulder after 2 years of trying various exercises. Honestly, give this a go: Lie face down near the edge of the bed, with the bad arm at a 90° angle out from the body, and your elbow bent around the edge of the bed so that you lower arm is hanging towards the floor. Get a towel and fold it up so that your bicep is supported (you need enough towels so the upper arm is at the same height as your shoulder blade roughly). Now keeping the elbow bent at 90°, perform internal and external rotations (imagine your upper arm is twisting like a pin in the shoulder joint). Its a bit hard to describe in words but your hand should trace out an arc as you perform the exercise. Focus on keeping the shoulder blade still while you perform the movement. It doesn't feel like you're doing very much during, but afterwards you should notice a massive improvement in the range of motion, especially when your arm is raised above your head. Hope this can help you, all the best.

@DavidShurr 3 года назад

Hi Lattice, I would be super interested to hear from you regarding climbing-induced costochondritis. Have you come across cases of this in your training and physio clientele? I have been experiencing significant popping in the centre of my chest since I began pushing my climbing grade. It is brought on more significantly from cross-over moves as well as pull up exercises and antagonist work on TRX or floor-based core work such as planks. I do some work in these areas to semi-aggrevate my chest, allowing multiple days to rest afterwards in the hopes that this will strengthen my chest area. I have noticed that recovery is slow as blood flow to this area is fairly limited. I have spoken to lots of folks at the gym where I work and get a divided response: from "what?! your chest pops?!" to "oh yea i get it all the time, it's grim innit..." cheers!

@asonei3531 3 года назад

Seems like a very nice exercise! However, If i do it with my arms lifted from the ground, i don't really feel anything in my shoulders, but in the biceps area (like the bicep tendon maybe?) and that already at quite low angles. is that "normal"? (does it just point to some restriction in mobility?)

@claredean174 3 года назад

Looks like a good exercise but I don't have the floor space, can you do this standing up instead???

@elodieleroy3934 3 года назад

Cheers for the video. I'm actually feeling more tension in the shoulders with my palms facing up once they are over my head, and struggle to keep my arms straight. I'm guessing this exercise is also beneficial for overhead shoulder mobility?

@LatticeTraining 3 года назад

Try this in combination with some traditional wall angels as well 💪

@lterego 3 года назад

How about a piece on improving hip mobility (and strength) for high-stepping, especially when one is supposed to bring the toe up to the same side hand (say mantling). I'm surely not the only climber having a problem with this - I've seen some using their hand to bring their foot up, but if you're leaning on said hand this is not possible... Thanks!

@jsparger 3 года назад

Isn't the "biting point" because you are in a shoulder impingement situation and crushing the soft tissues inside your shoulder? I always thought internal rotation was something you are actively supposed to avoid when moving your hands overhead. Would love to be corrected because I am trying to understand shoulder anatomy to correct shoulder problems right now.

@LatticeTraining 3 года назад

Internal and external rotation in a healthy shoulder is a good time - being able to demonstrate a quality (and sport-specific) ROM and also the ability to generate force throughout that ROM is a good thing :-)

@Lexcommentyoutube 3 года назад

I've always seen it as never do heavy weight or momentum based movement through an impinged shoulder as it can crush delicate stuff and tear tendons but gently stretching and freeing up the joint won't do damage. And then will actively prevent injury later on if the joint is forced through the motion, that it can now do more freely. A bit like cleaning up a hinge, you free up the joint so when it is used it slides along a nice smooth bit of used cartilage rather than crunching through a rough unused bit. Like sanding a joint smooth. Might be stretching it a bit there but that's how I think of it : ]

@sofie7306 3 года назад

Is this a good idea to do if I am prone to shoulder dislocations? I'm not sure if this would strengthen the shoulder or further increase the problematic flexibility. -thnx

@LatticeTraining 3 года назад

You should go and see someone in person and talk to them about this exercise!

@tonybudde9624 3 года назад

Hey. I can bring my arms up to shoulder height before rotation, but then I can't go any higher without lifting my arms up (so I can't keep them on the floor). Not so flexible :( Any suggestions for other exercises to incorporate into the training.

@lucaforni7032 2 года назад

I have recently started to go mountain walkibg but could never go over a certain poibt as I am heights frightened. How van i beat the fright?

@lukasdubb 3 года назад

I can bring my arms up to around 40 degrees short of having them straight above my head before I have to rotate them externally, would this exersice still be beneficial to me? New to climbing but I know that my right shoulder gets irritated from too much hanging (weirdly my more flexible and stronger shoulder)

@LatticeTraining 3 года назад

It's all about increasing the strength and conditioning that you have across the entire range of movement, so yes there's possibly some benefit here for you. The way to know of course, is to give it a go, be consistent and see how you feel!

@lukasdubb 3 года назад

@@LatticeTraining Thanks a lot for the response! I’ll try it out for a couple of weeks and see how it goes

@guido88 3 года назад

@@lukasdubb I am very flexible and in the beginning I have had many issues with shoulder, I was quite muscular already but for climbing you really need an all around strong shoulder, so exercise like this one that cover a large range of motion are perfect ✌✌ enjoy climbing

@chaosengine4597 3 года назад

@@guido88 I am very flexible as well. Climbing next week on thursday instead of wednesday? No problem! :)

@leonakadir3833 3 года назад

normal to have a difference between sides? I had a scapular fracture in 2010 which was fixed with a plate so there are some weird inconsistencies with that side. I can go quite far with my palms flat it turns out, didnt expect that. right hand starts to lift up before my left.

@LatticeTraining 3 года назад

Asymmetry is very normal. You get this in multiple areas of the body in a multitude of ways. We see it all the time 🙂

@leonakadir3833 3 года назад

@@LatticeTraining thanks. had some weird pain all arvo after. like a dull ache over my left shoulder and up into the back of my neck. very unpleasant! lasted all day. didnt feel id pushed anything really. bit wary of doing it again now! traps feel quite tender today. weird, I only did it twice! I was actually quite pleased at how far I could go with my palms flat.

@ThundersLeague 3 года назад

I can bring it to about 60 degrees with my palms facing downwards and to 90 degrees with my palms facing inwards (midway between facing upwards). Guess I'm flexible ^_^

@venyl8204 3 года назад

Uhh I can bring them a good bit farther around than you ... is this a big advantage?

@LatticeTraining 3 года назад

That’s great. You probably don’t have an issue with shoulder mobility in that plane and ROM. Worth looking at something else in your training instead 😉

@venyl8204 3 года назад

@@LatticeTraining thanks for the response. But I meant is having a flexible shoulder joint a big advantage for climbing performance in your opinion?