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This post will focus on reloading exercises used to improve strength and mobility in the arms behind back movement pattern.
This post is a continuation of our blog series on our full body assessment. If you haven’t already, visit our blog page to learn more about how we assess and treat other movements in the body.
For any given movement pattern, our treatment approach follows 4 primary steps:
- Assessment
Techniques used to test ranges of motion and find the root causes of limitations
- Reset
Hands on treatment techniques used to improve & restore limited range of motion
- Reinforce
Exercises or self treatments that help maintain the gains made from the reset techniques.
- Reload
Exercises that develop strength, resilience, and coordination for the desired movement pattern.
3 reload exercises to improve the arms behind back movement:
1) Banded internal rotation
The banded internal rotation allows us to strengthen through our newly accessible range. This can be progressed from the side of the body to arm away from the body (more degrees of abduction or flexion)
2) Dips
Dips allow us to strengthen through ranges of shoulder extension. They effectively target the pecs and triceps for those summer gains as well.
3) Banded thread the needle
Banded thread the needle is a resisted version that allows us to load thoracic rotation. This is great for maintaining and strengthening torso rotation.
What's next?
Congratulations, you’ve completed the final component of treatment and exercise for the arms behind back movement. Now that you can perform at 100%, go on and use these new mobility and strength gains to chase your goals!
If you haven’t already, check out our other posts in our full body assessment series. Also, stay tuned for the next movement pattern in this series!
