The scapula needs to be able to move independently from your rib cage. However, it’s not uncommon for things to get a bit sticky.
Without this freedom of movement, you might find that you have constant tension in your neck or mid back, you strain your diastasis every time you reach, or pressure goes down onto your pelvic floor.
Bonus tips for unsticking:
1. Crocodile Breathing: Focus on using the inhale to expand your chest wall, armpits, and back lower ribs. Use the exhale and maybe a slight pulling back of your shoulder blades to help pull your front ribs and shoulder blades back. Both actions help you lower to the ground, unsticking your chest wall from your lower ribs.
2. Inverted Serratus Press and Release: As you lower, it’s important to think of your armpits melting and your chest wall expanding instead of pulling yourself down. This allows for eccentric control of the serratus. As you push back out, make sure to feel an equal broadening between your shoulder blades. Imagine there is a laser pointer in the center of your chest that you keep pointed straight down on the exact same spot throughout the movement. Make sure your shoulders stay directly over your elbows and hips are directly over your knees.
3. Arm Raises with Band Pull-Apart: When you pull the band apart, it’s important not to pull and squeeze back so much that you lock your shoulders in place. Let it provide you with a good initial starting position to then move forward from. It can also help you avoid dropping your chest and shrugging your shoulders as you reach forward. Use a wall for feedback to help make sure the movement isn’t coming from your rib cage.
For the last two, if things get sticky, pause and use your breath to unstick the areas you’re looking to expand further. Exhale as you pull your front lower ribs back, and sneak a little bit further into the movement. Afterward, you should feel some newfound freedom of movement and increased ease in posture!
Want to learn more? If you are a fitness professional, come check out our NEW Shoulder Solutions program in the Learning Through Applications Membership.
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/
⁣⁣