Sharpen up those shoulder blades

After coaching for a while you start to see particular issues common to a lot of people.  One from the top on my list of corrections: inactive shoulder blades.  I often see this as a general posture issue that comes from computing, slouching, or minimising a big chest or belly.  Shoulders cave forward, retracting the pecs, shoulder blades push out, and there's a perceptible rounding of the upper back.  The term for the extreme manifestation is KYPHOSIS.

That curvature in CrossFit means you're losing part of the inititation of that protective lumbar curve.  Generally it translates to a poor starting position for deadlifts, and therefore any ground-to-wherever barbell movements.  It causes a collapse on the front squat, and instability on the overhead squat.  I often see it reinforced in poor rowing technique, sit ups and push ups.  It radiates to a lot of the movements performed daily in CrossFit.

If you're often hearing, "chest up" or "activate the lower back"  you're probably dealing with this issue to some degree, and you're probably feeling pretty toasty in the lower back after any quick or heavy deadlift days.

Fixers:
In life:
At the computer or at the dinner table, remember what your momma told you, sit up straight.  Pull back those shoulders, stop being shy or slouchy, and walk or sit tall.

At the gym:
Whenever you row, be conscious about staying upright, not leaning unnecessarily far forward on the beginning of the pull and mindfully pinching the shoulder blades together on the last contraction at the end of the pull.

Here's a really easy one to add to your personal warm-up:  Taken from this Balance Your Blades article.

Courtesy: Active.com

Behind-the-Neck Band Pull-Apart

This exercise strengthens the lower trapezius muscles, which are very important for adequate scapular upward rotation and overall shoulder health.
Stand with your arms extended straight overhead and grasp a short resistance band with your hands at shoulder width and palms facing forward. By pulling the shoulder blades back and down and flexing the elbows, lower the band to a position behind your neck. The band will stretch several inches as this action is performed.You'll feel the effort in the muscles at the base of your shoulder blades. Do not let your chin protrude forward; keep it tucked. Pause briefly with the band behind your neck and return to the starting position. Repeat 10 to 12 times.

That's all for now!