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As a gymnast, your shoulders play a pivotal role in so many skills. From swinging bars to back tumbling skills, and simply holding a good handstand position, good shoulder flexibility is essential. Limited range of motion can not only affect your performance but also increase the stress on your body, leading to potential injuries.
To see if your shoulder flexibility is where it needs to be, here's a quick and simple screening test you can try anywhere as long as you have a wall.
Watch this 32 second video to see the test!
The Shoulder Flexibility Test
Sit on the floor in a cross-legged position with your back and butt firmly against a wall.
Straighten your arms and raise them overhead, leading with your thumbs, aiming to touch the wall behind you.
Can you get your thumbs to the wall without arching your back or feeling restricted?
If you can't, it could be due to limited flexibility in your lats or restricted mobility in your thoracic spine (mid-back). Fortunately, there are exercises you can do to address this and try to improve your shoulder flexibility.
Exercises to Improve Shoulder Flexibility
If the test revealed limitations, try incorporating the following exercises into your routine:
(#1-3 are also in the video above!)
Foam Roll Your Upper Back
Place a foam roller under your spine. Give yourself a big hug (this moves your shoulder blades out of the way) and slowly roll back and forth from the upper to mid back.
Roll for about 30 seconds.
Thoracic Extension Mobilizations
Place the roller about shoulder blade level. Interlock your hands behind your head, tuck your elbows in, and gently extend backwards over the roller while your butt stays on the ground. Keep your core engaged to isolate the movement to your upper back.
Perform about 10 slow reps, exhaling as you arch over the roller, trying to get further each time.
Foam Roll Each Lat
Lie on your side with the foam roller under your armpit and mid-back. Slowly roll up and down, focusing on any tight/tender spots. Make sure you're breathing!
Roll each side for about 30 seconds
Strengthen to Make It Last
The above exercises are great on their own to "undue" some of the increased tightness that may occur from training gymnastics or simply sitting in school all day before practice. However, flexibility gains are best maintained with strengthening exercises that reinforce your new range of motion. Stay tuned for a future blog post on overhead shoulder stability, but for now, exercises like a prone Y would be good to start. Perform 2x15 of these after the first 3 exercises.
Re-Test and Track Your Progress
After performing these exercises, re-test your shoulder flexibility using the same wall test. Notice any improvements? Remember that consistency is key - regularly incorporating mobility and strengthening exercises into your training can make a big difference.
What To Do If Your Shoulder Flexibility Does Not Improve
Seek professional help as there may be other contributing factors going on or maybe these aren't the right exercises for you and you need a custom plan. If you're in the NJ area, contact me and I'd love to help!
Have a discussion with your coach about your skills
Certain skills require a lot of shoulder flexibility, while others don't. If you're dealing with naturally tighter shoulders, forcing yourself into positions you can't achieve may lead to issues over time.
Take vault for example: a Tsuk vs. a Yurchenko. If you have poor shoulder flexibility, performing a Yurchenko is likely to put excessive strain on your wrists and spine as they compensate for the lack of shoulder mobility needed to get your arms behind you quickly. Additionally, your block off the table may be less effective because you're not as stacked, reducing your power and increasing the likelihood of landing short - which we all know is hard on the ankles! A roundoff entry with a Tsuk avoids many of the issues you might encounter with a Yurchenko if you have tighter than normal shoulders.
When to Seek Professional Help
While this test and these exercises are a great starting point, it's important to remember that everyone's body is unique. To achieve your best, it's ideal to get an individual screening from a professional who can consider your injury history, skill requirements, and specific strength and mobility needs.
If you're ready to take your training to the next level or want to address pain or flexibility concerns, reach out to me if you're in the NJ area. Being a former gymnast of 16 years, and now Doctor of Physical Therapy, I now clearly see how my lack of shoulder flexibility lead me to two shoulder surgeries, and I'd love to help you avoid that. While you can't completely prevent injuries in the sport of gymnastics, there is a whole lot you can do to minimize your risk for them.
DISCLAIMER: The content provided in this article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care professional. Never delay seeking professional medical advice because of something you have read or seen online. As a physical therapist, I strive to share accurate and evidence based information, but individual health conditions vary and what may be good advice to one person may not work for another and it is unknown unless a full examination is done. Stronger Performance Physical Therapy LLC and Dr. Sarah J Barbosa assume no responsibility for any injuries or health issues that may result from following the advice or exercises demonstrated in this article. If you experience any discomfort or pain during exercises, stop immediately and consult your healthcare provider. By reading this article, you acknowledge and agree to the terms of this medical disclaimer. If you have specific medical concerns or questions, please consult your qualified health care professional.
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