(exciting music)
- I'm Dr. Ryan Debell
from The Movement Fix.
This is Movement Fix Monday.
If you haven't noticed
already in the five seconds
this video has been going:
we painted in garage, finally.
So, for all you guys who have emailed me
and said, "Paint your garage,"
I've finally painted the garage.
What we're going to look at in this video
is checking shoulder extension.
Which is, if this is shoulder flexion,
shoulder extension is coming backwards.
We're going to do a little self test
to see do you have shoulder
extension that you need?
And then, if not, how to
work on it progressively?
So, why would you want shoulder
extension first of all?
Well, you need it for dips.
You need it for chest-to-bar pull-ups.
You need it for push-ups.
So that's one reason why.
Because all of those movements require
that your elbow goes behind your body,
which is essentially shoulder extension.
Now, what you can do to test this
is if you take your hand
and interlock your fingers
behind your body, and then
roll you shoulders back,
can you lift, you know,
several inches off your hips
or off your butt?
Can you do this, yes or no?
A lot of people will get here
and they can't even roll
their shoulders back.
They can't life off at all.
And that's an indication to me
that they need some shoulder extension
so that they own the range of motion
that's available in the shoulder.
So, if you're that person,
how do you work on it?
Well, a lot of people just stand here
and they try to stretch.
They try to do this.
Which is okay as a stretch,
but it doesn't mean you
will own the movement.
So, what we can do is go into
a closed-chain environment,
meaning the hands will be
on the ground in this case.
And the first drill that
I'd have somebody do
is start like this.
Their hand would be about
six inches behind their butt,
fingers pointing out,
and then they're going
to start in this position
where they're basically relaxed
and their shoulders are rolled forward.
Then what they're going to
do is roll the shoulders back
and then push down into the ground.
That's one rep.
I'm not going to hold it there.
I'm going to rep it out.
So, roll back, push down into the ground.
The pushing that I'm doing is this.
I'm rolling, and then I'm pushing down.
Now, if that's too easy for somebody,
if they don't feel a lot of stuff,
then they need to make it harder.
But for some people, that
will be extremely aggressive,
and they'll feel like
their bicep is tearing off,
their shoulder is tearing off.
Respect the tension.
Just barely meet it, but
don't push through it.
You don't need to do that.
Just hit the tension line
and then come out of the rep.
But if that's too easy, we
can make it a little harder
by taking your butt
a little bit farther away from your hands.
Start here.
Roll the shoulders back.
Push down into the ground.
That's a rep.
Roll the shoulders back.
Push down into the ground.
That's a rep.
Now, again, for somebody
this feels like nothing.
For somebody else this
feels really challenging.
If it feels like nothing, progress.
If it feels challenging, stay here,
and do the rep at this stage.
So, the next progression would be this.
We're going to start
with our butt a little bit forward again.
Roll the shoulders back.
Push down into the ground.
Lift the hips up toward the ceiling.
Come back down, that's one rep.
Roll the shoulders back,
pushing into the ground,
lift the hips.
That's rep two.
Again, if that's hard, that's your spot.
If that's easy, you progress.
And what you're going to do to progress
in this next one is this.
Imagine this was your torso.
And when you go into the
bridge, now you're here.
Your head is over here,
your butt is over here.
What you're going to do,
is you're going to shift this
torso forward and backward.
But you're going to do
it from your shoulders.
So, your shoulder is the
thing generating the force.
You're not using your legs.
There's a tendency to do this.
And people drive and poult their legs.
Essentially that turns it
into a passive drill for the shoulder
versus an active drill.
And I want it to be active,
because I want to own the range of motion.
So, I would go here.
Fingertips out.
Roll back, push down, lift.
And then I'm going to shift
backwards and shift forwards.
And what I'm thinking
when I'm shifting this way
is I'm pushing my body
away or toward my hand.
I'm pushing back.
And then I'll come back down.
So, again, you can't see my intention.
But my intention is driving with the arm.
Now, if that's too easy,
you can make it an open-chain drill,
which is potentially what you want,
because it's a little more challenging
because you don't have
the friction of the floor
to help you generate
some of those positions.
So, what I'm going to do
here is interlock my fingers.
Roll back, lift, that's one rep.
Roll back, lift, that's two.
Et cetera.
And how many reps should you do?
Well, that will depend
from person to person.
Three sets of ten, five sets of ten.
There's all sorts of progressions.
That's the art of programming.
So, that's what I got for you guys.
This week on Movement Fix Monday,
check your shoulder extension.
Find the right stage for you.
Then hit the positions over
and over and over again
until you adapt.
Don't let your biceps tear off.
Respect the tension.
Just meet the tension.
If you don't already follow
The Movement Fix on Facebook,
make sure to go to
Facebook.com/MovementFix.
You can also follow me on
Instagram: @TheMovementFix.
And make sure to check out
our workshops that we're doing
all across the United States and some,
I think, in Canada are
on the schedule for 2016.
You can find that at
TheMovementFix.com/workshop.
Thanks for watching.
I'll see you guys next week.
