Shoulder flexibility explained

[Ian Hogg]

I was wondering if anyone can explain shoulder flexibility to me. I don't understand how it works physiologically I've read through all the topics marked shoulder flexibility on the forum but never come across an answer. I don't understand why one should do exercises for shoulder flexibility other than inlocate/dislocates as surely these work the shoulder through a full range of motion. Whereas static stretches only stretch at one position. Can anyone explain why we we do these static stretches and also wall extensions, etc not suggesting it's wrong just want to know what the reason is? Many thanks!

[FREDERIC DUPONT]

(...) why we we do these static stretches and also wall extensions (...)

 

Short answer: Cos' Coach says so, and he should know, he is Coach!

 

The long answer is.................. long...

[Sean Whitley]

I'd take a guess that its because dislocates don't work your shoulder through full range of motion. My knowledge of physiology is very poor, but I'm pretty sure the shoulder joint can do a lot more than just what is used in the dislocate motion. I'm thinking internal and external rotation as one example. Shoulder flexibility can't just  be about how close your hands are when you dislocate or inlocate?

 

Is this much use? http://www.exrx.net/Articulations/Shoulder.html

[David McManamon]

A good stretching routine will always combine dynamic and static stretches and build strength through the entire range of motion.  Suppose your dislocates are primarily limited by your pecs, then you would definitely want to do static stretches for the specific muscles limiting your range of motion, those static stretches would stretch the muscle in a variety of positions.  You would also do dislocates, circular motions tend to be excellent for stretching.

[Joshua Slocum]

I'd take a guess that its because dislocates don't work your shoulder through full range of motion. My knowledge of physiology is very poor, but I'm pretty sure the shoulder joint can do a lot more than just what is used in the dislocate motion. I'm thinking internal and external rotation as one example. Shoulder flexibility can't just  be about how close your hands are when you dislocate or inlocate?

 

This is pretty much why. There's a lot more to muscles to stretch than what you get with inlocates and dislocates. 

[Kate Abernethy]

It might be helpful to look at the musculature that surrounds/ crosses the shoulder joint to see why it requires many different stretches (as well as the inlocates/ dislocates).

[Ian Hogg]

Many thanks to everyone who took the time to answer! In that case would a good way to approach it be to do the inlo/dislo and see where my sticking points are and then stretch at these angles? My concern is that obviously with a static stretch on your shoulder there's a huge number of angles you could carry out the stretch at?

[FREDERIC DUPONT]

Many thanks to everyone who took the time to answer! In that case would a good way to approach it be to do the inlo/dislo and see where my sticking points are and then stretch at these angles? My concern is that obviously with a static stretch on your shoulder there's a huge number of angles you could carry out the stretch at?

 

 

Look up kit Laughlin's materials online, or better yet, purchase his stretching and flexibility course

[Biren Patel]

Look up kit Laughlin's materials online, or better yet, purchase his stretching and flexibility course

My opinion on his shoulder stretching section was that it is okay. Coming from H1/F1 shoulder girdle mobility, I find I have not really gotten anything out of his shoulder movements to the degree that I have gotten results from H1/F1. There is only one shoulder stretch in that book that I really feel anything spectacular in that makes me want to do it again, and it just so happens to also appear in foundation. For reference I am only doing dislocates with 18 lbs, to give you an idea of how Kit's shoulder stretches relate to me. I will say that the partner shoulder stretches are incredible, but partners are hard to come by.

My suggestion would be for IBGC to get F1/H1 instead for a comprehensive shoulder girdle routine.

[David McManamon]

The two most important static stretches you need to focus on are shoulder extension and flexion - just two arm positions.  The Foundation series has good options, I do a completely different set of stretches, often with a carefully chosen partner.  Any instructor should be able to give you a series of effective extension and flexion stretches appropriate to your level.

[Ian Hogg]

Thanks for the further info guys. I already have Kit Laughlin's Stretching and Flexibility (which I like a lot of the stretches in; goes into very good detail although not an awful lot on shoulders especially, excellent for lower body IMO) and Overcome Neck & Back Pain and F1, F2 and H1. I currently just about have fully open shoulders in handstand after a LOT of stretching. Wasn't sure if H1 would finish there or would help shoulder flexibility further. I'm desperate to do back handspring (back flips if you're British) but would much rather land on hands than head. I do find shoulder flexibility incredibly hard to gain I think I'll get both splits before I get decent shoulder flexibility. Guess will just stick in with what I have. Thanks for all the input.

[Kit Laughlin]

If you have S&F, then search for the box bridge; it is the wheel pose from Yoga, but done with partner assist and elevated feet. If you squeeze the glutes hard and use them to get into the basic position, you can use the same muscles to tuck your tail (flatten the lumbar spine) and then your partner (assisting as the images show) can draw your shoulders back over your hands; this is a very effective lat stretch, and that is what holds some shoulder ROMs back.

 

The hip flexors will have to be stretched too, before bridging, again to keep the extension out of the lumbar spine. I put up a combined HF and quad stretch on YT when I was in Vancouver recently:

 

 

My books are for beginners; the more advanced exercises are only useful to gymnasts, dancers and pole dancers—but you need all the basics first, and these take time. Sound familiar?

 

And I will be offering a two-day GB-specific workshop in Italy in the second half of next year.

[Richard Hamilton]

It's funny... I've tried a few hip flexor stretches and love the standing hip flexor stretch on Kit's YT Channel. For some stretches I just do the warm up movements now... they seem to be more effective at the moment

[Ian Hogg]

Thank you very much for the reply Kit your stretches are by far the best I've ever come across. Will definitely do the stretches in the video. I have been doing hip flexor stretches and do notice a big difference in my bridge and in my splits, I didn't even appreciate how tight my hip flexors were until I started and the sensation of freedom of motion was huge. As well as reducing some lower back pain I had been experiencing. I've been doing lacrosse ball stuff for my back and feel a big difference from it too. I am getting there slowly but surely