Mobility and Flexibility Overdose (WHEN IT-S TOO MUCH)
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Date: 2022-04-22
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Comments and reviews: 10
W.
Question: When I deadlift and of course do my best to have and keep my back straight as an arrow during the exercise, I still am slightly rounded in my upper back. Is this an upper-back mobility issue or something shoulder-related? I practice pulling my shoulder blades/scapula together often throughout the day and I think I can do this well. I have no mobility issues when squatting. My shoulders don't hang or keep forward in their natural position, maybe just a little because I sit a lot in front of a computer; but even then I always am aware of my posture and actively roll my shoulders back and sit up straight. It's just the slight upper-back rounding when deadlifting. Sighs. I don't have a PT at hand and when I did, one says I am doing it right, the other says no, I am not. Seems to me PTs who know their stuff are rare. This isn't the worst of bodily issues one can have and personally I suffer no pain from it, but I always strive to improve: )
I know you can't address this issue in depth for me personally, but can you do a video about possible causes and great ways to fix it? If you have already made such a video, I'd like to see it. Foamrolling for the upper back? Overhead squatting?
Thanks.
reply
Question: When I deadlift and of course do my best to have and keep my back straight as an arrow during the exercise, I still am slightly rounded in my upper back. Is this an upper-back mobility issue or something shoulder-related? I practice pulling my shoulder blades/scapula together often throughout the day and I think I can do this well. I have no mobility issues when squatting. My shoulders don't hang or keep forward in their natural position, maybe just a little because I sit a lot in front of a computer; but even then I always am aware of my posture and actively roll my shoulders back and sit up straight. It's just the slight upper-back rounding when deadlifting. Sighs. I don't have a PT at hand and when I did, one says I am doing it right, the other says no, I am not. Seems to me PTs who know their stuff are rare. This isn't the worst of bodily issues one can have and personally I suffer no pain from it, but I always strive to improve: )
I know you can't address this issue in depth for me personally, but can you do a video about possible causes and great ways to fix it? If you have already made such a video, I'd like to see it. Foamrolling for the upper back? Overhead squatting?
Thanks.
reply
Will
In most cases I would agree that mobility and flexibility can be overworked. But I disagree when it comes to people who are new to strength training or exercise in general.
A half hour mobility session for new starters is a great way to ease in to regular training, but most importantly it's the best way to get a good feel for your muscle groups, which ultimately leads to excellent form and awareness of which part of the body should be doing the majority of the work I. e. it's practice for the nervous system. How many folks have poor form at the gym? How many have no control over their scapula? Surely if they had started with longer mobility sessions and learned to control their body it would have saved a lot of time and effort. I say this as I made many mistakes which were corrected by longer mobility sessions. Now, I do only 5 minutes mobility after a warm up, which is enough.
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In most cases I would agree that mobility and flexibility can be overworked. But I disagree when it comes to people who are new to strength training or exercise in general.
A half hour mobility session for new starters is a great way to ease in to regular training, but most importantly it's the best way to get a good feel for your muscle groups, which ultimately leads to excellent form and awareness of which part of the body should be doing the majority of the work I. e. it's practice for the nervous system. How many folks have poor form at the gym? How many have no control over their scapula? Surely if they had started with longer mobility sessions and learned to control their body it would have saved a lot of time and effort. I say this as I made many mistakes which were corrected by longer mobility sessions. Now, I do only 5 minutes mobility after a warm up, which is enough.
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Roll2stand
Just remember kids, -squatting through full ROM- is easier said than done. I would sooner refer to you to Dr STEWERT McGILL before saying, -Go improve your hip FLEXIBILITY (which should be viewed different than MOBILITY) by squatting as far as possible on every rep. - Regardless of the type of squat (air, back, front, overhead)
I agree with mr athlean for the most part but there's simply more to it than stressing your max range of motion WHEN a person needs to improve it from the start.
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Just remember kids, -squatting through full ROM- is easier said than done. I would sooner refer to you to Dr STEWERT McGILL before saying, -Go improve your hip FLEXIBILITY (which should be viewed different than MOBILITY) by squatting as far as possible on every rep. - Regardless of the type of squat (air, back, front, overhead)
I agree with mr athlean for the most part but there's simply more to it than stressing your max range of motion WHEN a person needs to improve it from the start.
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Brandon
Okay I'm kinda confused now, you've said multiple times with the dumbbell press that you should not be taking it to the full range of motion. but in this video you just said to take it to the full range of motion as long as you can control the strength throughout the motion. and you also said to do it with all exercises. So does that mean with the dumbbell press I should be doing the same thing, or is that putting me at risk for shoulder injuries?
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Okay I'm kinda confused now, you've said multiple times with the dumbbell press that you should not be taking it to the full range of motion. but in this video you just said to take it to the full range of motion as long as you can control the strength throughout the motion. and you also said to do it with all exercises. So does that mean with the dumbbell press I should be doing the same thing, or is that putting me at risk for shoulder injuries?
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Sexy
What if I just want to be flexible and dynamic until I'm an old geezer? Isn't it worthwhile to spend time improving these areas for the purposes of longevity? I get it, if you're just wanting to do muscle work then you don't need to do all this stretching, but if you want to improve beyond the regular range of motion I don't think you'll get that with doing weights. Which is why I like things like cossack squats and that sorta thing.
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What if I just want to be flexible and dynamic until I'm an old geezer? Isn't it worthwhile to spend time improving these areas for the purposes of longevity? I get it, if you're just wanting to do muscle work then you don't need to do all this stretching, but if you want to improve beyond the regular range of motion I don't think you'll get that with doing weights. Which is why I like things like cossack squats and that sorta thing.
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Abid
Hi Athlean-x Jeff, what about top olympic weightlifters who are foam-rolling and even static stretching before their workout then why are they doing it, wouldn't they know the risks of the injuries one could get from static stretching and foam-rolling before a workout? And wouldn't they know that it decreases the muscles maximum effort when working out by making the muscles be slower in producing less amount of force? Thank you.
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Hi Athlean-x Jeff, what about top olympic weightlifters who are foam-rolling and even static stretching before their workout then why are they doing it, wouldn't they know the risks of the injuries one could get from static stretching and foam-rolling before a workout? And wouldn't they know that it decreases the muscles maximum effort when working out by making the muscles be slower in producing less amount of force? Thank you.
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Manuel
Good points, but I still prefer to save a bit of ROM. In pull-ups, for example, I don't like to over-extend, and keep the shoulder ever so slightly locked. Same for the bench press, I prefer to end the motion with the bar a couple of inches from the sternum. Sure with lighter weights it is good to test full ROM, but with overload it seems risky. (just a layman opinion, of course. that is, it has worked ok for me, so far.
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Good points, but I still prefer to save a bit of ROM. In pull-ups, for example, I don't like to over-extend, and keep the shoulder ever so slightly locked. Same for the bench press, I prefer to end the motion with the bar a couple of inches from the sternum. Sure with lighter weights it is good to test full ROM, but with overload it seems risky. (just a layman opinion, of course. that is, it has worked ok for me, so far.
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Mark
LOVE THIS! '
Actually felt bad not doing mobility warmups. But never felt it nessesary!
I do 4 minuts tabata jump robe. Then some leg swings to get my hips going, and finish up with some foamrolling on my back.
I do Powerlifting, and all my workouts start with squat. I just dont rush to my workset. I ramp up to them.
It seems to work for me, is this an okay warmup?
reply
LOVE THIS! '
Actually felt bad not doing mobility warmups. But never felt it nessesary!
I do 4 minuts tabata jump robe. Then some leg swings to get my hips going, and finish up with some foamrolling on my back.
I do Powerlifting, and all my workouts start with squat. I just dont rush to my workset. I ramp up to them.
It seems to work for me, is this an okay warmup?
reply
Andrew
Jeff I love your work outs. I think you are great! I work with visuals and I keep getting distracted by the wall paper that is supposed to be brick work. it is slightly off so please don't take this the wrong way. but it doesn't ring true since the line is off slightly. it is distracting from what you have to say educationally. which is the best with respect
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Jeff I love your work outs. I think you are great! I work with visuals and I keep getting distracted by the wall paper that is supposed to be brick work. it is slightly off so please don't take this the wrong way. but it doesn't ring true since the line is off slightly. it is distracting from what you have to say educationally. which is the best with respect
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Ian
Hi Jeff.
I used to run track in high school and in college and it wouldn't be unusual to see some athletes warming up (stretches included) for 45 min. to an hour, especially these professional athletes these days. I guess it's all on how the individual feels and what they're used to doing for a routine. What are your thought on that?
Thanks,
-Ian
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Hi Jeff.
I used to run track in high school and in college and it wouldn't be unusual to see some athletes warming up (stretches included) for 45 min. to an hour, especially these professional athletes these days. I guess it's all on how the individual feels and what they're used to doing for a routine. What are your thought on that?
Thanks,
-Ian
reply
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