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Can You Touch Your Fingers Behind Your Back? (BIG PROBLEM)

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Rating: 4.0; Vote: 1

m going to show you how your poor shoulder flexibility is holding back your gains and making you more susceptible to injury on some of the most popular exercises. It starts with the test. This is called the Apley Scratch Test. To perform it, stand tall and reach one arm up and over your shoulder to try and touch as low down the shoulder blade as you can. With the other arm, reach behind your back and try to touch your fingers as far up your back as possible. Ideally, you would be able to touch your longest fingers together. It is actually an acceptable result to at least be able to touch the top of your shoulder blade with your top hand and the bottom of your shoulder blade with your bottom hand. The problem is, 93% of the population cannot do this. That is a big problem. The problems become magnified as I said, when you then go and perform some of the most popular lifts in the gym with this mobility deficit. Exercises like the bench press, lat pulldowns, bench dips, chest dips and even barbell rows are all compromised when you don-t have adequate range of motion of the shoulder joint which is precluding you from achieving the touching of the fingers behind your back. From a biomechanical standpoint, the top arm needs to have shoulder flexion and external rotation range of motion while the bottom arm needs to have shoulder extension and internal rotation mobility. Most will struggle to get the bottom hand sufficiently up the back. A loss of internal rotation is a common side effect of muscle imbalance and adaptive stress of the shoulder. Don-t worry if you don-t pass though. I-m going to show you three ways that you can improve this quickly. The first is by concentrating on unshrugging your shoulders whenever you do any of the exercises listed above. Instead of forcing your shoulder blades down and back, which can lead to an artificial pinching of the scapula together, just concentrate on keeping your shoulders down and unshrugged. This will take care of the shoulder blades and make it easier to keep the joint stable, preventing them from tipping forward into a dysfunctional anterior tilt. The second thing you can do is include a sleeper stretch into your mobility routine. This will help to eliminate glenohumeral internal rotation deficit or GIRD. The key is making sure to keep the head of the humerus down to accurately assess the loss of range into internal rotation and to keep the stretch where it needs to be. Letting your shoulder pop up is only going to trick you into thinking you have more motion than you do and won-t help you to fix this problem long term. The third thing you want to do is use either a band or a door knob to perform the test as a corrective exercise. Either hang the band over the pull-up bar and reach behind your back to grab it or stand in front of a door and reach behind you to grab the knob. In either case, from here you want to squat or alter your body in space to deepen the stretch on the shoulders and let the arm rise higher behind the back. Try these out and I promise you that even if you can-t touch your fingers behind your back right now, you will be able to in no time. If you are looking for a complete training system where mobility matters just as much as your muscle gains (because staying healthy long term depends on it, be sure to visit athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Andre
Lol.
Fat chance for me ever succeeding on that test -
I've had shoulder surgery, replaced a lot of it with metal stuff -
Doctors an specialist say I should not increase flexibility in my shoulder, it might start poping out of socket again if I do.
I do however use the exercises except benchdips (that is not possible without pain. What I have found though, is this:
I focus on pulling shoulders down, and or back, on all exercises, check my ego(and leave it crying-, lift slow and controlled, and I also use rubberbands together with weights (that way, I get more resistance when shoulder is in safe position and less when it is less ideal.
Most important though, is the egocheck, and lift with proper control (I actually get a much better conection and pump by doing this.
Great content, as always btw -
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trev1976
I've been lifting for a couple of years and unfortunately I've Learnt thr hard way and have been injured many times now as I didn't want to lose my gains I've gone back to the drawing board and noticed I've got internal rotation problems on my left hip and shoulder rotation problems on my right. I'm much more focused on sorting my problems now than getting gains as I went though hell for a year with elbows/hip/knees/shoulder problems. Jeff's videos should help a lot and I've accepted the fact I'm not going to fix this stuff over night. It probably took many years to get this way so will probably take a few more to get out of it. Thanks Jeff
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Number
0: 52 when your barbell rows make your entire vasicular system go into overdrive and make your face veins pulsate, yourneck veins pop, your arms make the impression of lakes and rivers in the louisiana look like a kiddy pool. i think you got barbell rows covered. at least two. And when you're explaining regular shit infront of the camera, your viens pop out like you're about to enter a war zone which life depends on. makes you think. should you die in this very moment? Yes. At least for this guy in the video.
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San
Wow, the very right thing I really need to know. My right shoulder is stiff, sometimes painful, lacks of mobility and cannot reach as high as my left while reaching back. But after this video and a few try; I could reach quite higher and easier. I am looking forward to fixing my shoulder issue with these exercices. Thanks a lot Jeff. This does help me greatly since I am very concered with the stiffness and pain in my right shoulder. I really appriciate it! Sincerely!
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Gnarlf
This is an interesting point. I never had an issue doing this, however i allways did it the same way arround.
Left low, right high and I caqn basically put both indexfingers right next to each other.
When you said: -You have to check both ways- I tried it the other way arround and my indexfingers can barely touch with the tips.
That is a huge discrepancy, that I have to work on now. Thanks for making me aware of it.
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Joey
Dude I cannot lift my right hand up behind my back without severe pain, I recently bruised my sternum doing dips on the same side as the shoulder that cannot do said motion and I am fairly sure it is related. Also I am pretty sure I did too much too soon with gymnastic rings but do you think this could be contributing to the bruised sternum
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Priyankar
Hi Sir Thank you for such nice tips. Sir I have this problem with my right arm but strangely I haven-t lost my range completely and if I try hard I can get both the arms touch each other but which starts hurting then and I feel pain in my right shoulder joint. Should I keep doing that forcefully or is that pain harmful?
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Cagri
Thanks for this video. I could not commit to upgrading my muscular potential since many decades because in gyms they only written very very boring beginner programs and minimal explication for what is pretty much obvious. With respect to those videos I'm hopefully able and find each cm-2 of my body to work and fine tune.
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bolopitt
I had pain in my right shoulder for years, and I was stuck at any kind of shoulder press because of that. I started to stretch my shoulders as Jeff shows in that video, and now my right shoulder is 100% pain free. As a result, I have added 25 lbs to my overhead press, and I'm perfectly fine. Thank you so much Jeff!
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Dab
As a PT I think you should include regressions for your recommendations. The -can opener- is great for athletes and people who have great upper body strength. That stretch can easily be adapted by doing pec stretches inside of a door frame for people who may not be capable of doing the ' can opener' stretch.
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