5 Mobility Drills to Fix Your Posture
- DAN NORTH
- Warm-Up and Mobility
Mobility is movement. Movement is medicine. And the prescription is daily.
Anyone and everyone can benefit from mobility training. Whether you’re a point guard in the NBA or an accountant at Deloitte, implementing mobility work into your regular routine is probably a good idea.
Why does mobility matter?
- Reduced risk of injury
- Better positioning during exercises
- Improved posture
- Improved breathing
- Improved recovery
- A bunch of other great stuff
And while the benefits are clear, mobility still tends to get put on the backburner of most people’s exercise routine.
Yeah, it’s kinda boring. No, you don’t get a wicked pump. But it makes everything better.
Plus, you’ll be able to lift bigger weights for a longer period of time since you won’t be banging yourself up all the time in the weight room.
Here are five mobility drills for your shoulders and upper back so you can stand taller and fix that rounded posture.
The thing about mobility stuff is you won’t see the benefits of it unless you’re consistent (like your nutrition or strength training).
So, there’s no recommended rep or set range for everyone. The idea is to do it consistently and fit it in whenever you can.
I’ll give some general guidelines below but please be aware that these are not written in stone. Use them simply as a starting point.
You can use the following drills before and/or after your workouts. Or first thing in the morning is great too. Basically whenever the hell you can fit ‘em in!
1. CAT COW (HIPS BACK)
- 10-15 reps
- Alternate between a flexed (rounded) and extended (porn star) spine
- Keep your arms straight throughout
2. SHOULDER CARS (ROTATIONS)
Watch instructional video on how to do shoulder CARs here.
- 3-5 reps each arm
- Slow, controlled tempo with no rotation in the torso
- Keep both arms straight throughout
3. OPEN BOOK ROTATIONS
- 10-15 reps each arm
- Lay on your side with a foam roller between your legs (squeeze your knees together so your hips don’t move)
- Imagine you have a sharpie in your hand and draw a big circle with your arm
- You will feel a great stretch in your chest and upper back
4. THORACIC EXTENSION
- Hold for 30-60 sec
- Thumbs up, arms straight, and hips back
- Push your chest towards the floor and get a stretch in your upper back
5. FOAM ROLLER PEC STRETCH
- Hold for 30-60 sec each arm
- Place a foam roller on a bench with one hand on the roller and the other hand on the floor
- Extend the arm on the roller until it is locked and rotate your thumb up to the ceiling
- Push your chest towards the floor and turn away from the roller
- You will feel a deep stretch in your pec
As with anything in the training world, consistency is what it takes if you want to improve (or even maintain) your mobility.
Reading this post and watching these videos aren’t enough. Start doing your mobility daily and take it just as seriously as your training. Because at the end of the day. it’s part of it.