Jeff Cavaliere

the mobility flexibility part being the the foundation of that but then there's also a strength component because like you can free up the mobility and flexibility but can you maintain it the strength is just going to help you to maintain it from a mobility flexibility standpoint you can simply go up against a wall right and what you what you're supposed to do there is put the back of your head against the wall your upper back against the wall and your butt against the wall so you're going as flat as you can

the mobility flexibility part being the the foundation of that but then there's also a strength component because like you can free up the mobility and flexibility but can you maintain it the strength is just going to help you to maintain it from a mobility flexibility standpoint you can simply go up against a wall right and what you what you're supposed to do there is put the back of your head against the wall your upper back against the wall and your butt against the wall so you're going as flat as you can

And you put your arms back up against the wall themselves. So the back of your forearms is all up against the wall. Now, one of the requirements to be able to get there is going to have good mobility or flexibility through your rotator cuff muscles. Because your rotator cuff, as it gets tight, wants to internally rotate your arms. Can you get them back this way?

And you put your arms back up against the wall themselves. So the back of your forearms is all up against the wall. Now, one of the requirements to be able to get there is going to have good mobility or flexibility through your rotator cuff muscles. Because your rotator cuff, as it gets tight, wants to internally rotate your arms. Can you get them back this way?

Can you get your elbows forward with your arms? You're doing a pretty good job. I can see some deficits there. So can I get in that position? When I'm there, can I then raise them up against that wall flat? And as I do, the only way I'm gonna be able to do that is to maintain that thoracic extension.

Can you get your elbows forward with your arms? You're doing a pretty good job. I can see some deficits there. So can I get in that position? When I'm there, can I then raise them up against that wall flat? And as I do, the only way I'm gonna be able to do that is to maintain that thoracic extension.

Because what's gonna happen is if you lose that, as soon as you try to raise your arms up, it's just gonna fold you forward from the wall and you're not gonna be able to get up there. You can do stretches where you take that dowel that we had there, you would lay on the ground face down, dowels over your back like that.

Because what's gonna happen is if you lose that, as soon as you try to raise your arms up, it's just gonna fold you forward from the wall and you're not gonna be able to get up there. You can do stretches where you take that dowel that we had there, you would lay on the ground face down, dowels over your back like that.

You spread your legs so you look kind of like maybe an X with your hands out here and your legs spread. And all you do is you rotate around. So you're trying to basically rotate up towards the ceiling. That dial is going to travel back behind you. And you're pretty much isolating the rotation through that mid-back, through that thoracic spine.

You spread your legs so you look kind of like maybe an X with your hands out here and your legs spread. And all you do is you rotate around. So you're trying to basically rotate up towards the ceiling. That dial is going to travel back behind you. And you're pretty much isolating the rotation through that mid-back, through that thoracic spine.

So you're getting rotation and extension because it's causing you to do this and lean backwards. There's another exercise I have that's called the bridge and reach over. And the bridge and reach over is you push up through, you're on your back, you do a regular bridge, like a glute bridge. But then as you get to the top, you reach across your body and try to touch behind you

So you're getting rotation and extension because it's causing you to do this and lean backwards. There's another exercise I have that's called the bridge and reach over. And the bridge and reach over is you push up through, you're on your back, you do a regular bridge, like a glute bridge. But then as you get to the top, you reach across your body and try to touch behind you

over the opposite shoulder. So again, what are you getting there? You're getting extension through that spine and the rotation together to see if you can combine those movements. And again, take back that range of motion that's being shared between those two functions. These are all things that anybody can do. Like anybody can do them.

over the opposite shoulder. So again, what are you getting there? You're getting extension through that spine and the rotation together to see if you can combine those movements. And again, take back that range of motion that's being shared between those two functions. These are all things that anybody can do. Like anybody can do them.

And maybe you won't do them well in the beginning because you are restricted. But these are the types of things that improve as you do them. And again, don't look for perfection right away.

And maybe you won't do them well in the beginning because you are restricted. But these are the types of things that improve as you do them. And again, don't look for perfection right away.

But the nice thing about these drills is they don't have to be done for more than a few weeks consistently to actually start to see the benefits and to feel what happens when you start to become less restricted here.

But the nice thing about these drills is they don't have to be done for more than a few weeks consistently to actually start to see the benefits and to feel what happens when you start to become less restricted here.

Very, very. Again, I think people don't realize the minimal time investment that's required. It just needs to be done each day, right? Those little deposits have to be made each day, and they pay off in big dividends if you do.

Very, very. Again, I think people don't realize the minimal time investment that's required. It just needs to be done each day, right? Those little deposits have to be made each day, and they pay off in big dividends if you do.