Dr. Lee Burton coaches a five-station flow for individuals whose squat is hampered by a shoulder mobility issue.
The inability to squat correctly often has another dysfunction as a driver. When the Functional Movement Screen (FMS) identifies a problem with the Deep Squat pattern, there’s a likelihood that the individual is struggling with shoulder mobility, hip mobility, or ankle mobility. Simply forcing the squat probably won’t help.
A Rib Grab provides a good initial awareness of any upper body mobility asymmetry.
A Quadruped Rotation continues the same movement with lower body loading.
The Bretzel 2.0 continues the loading in the manner of an overhead squat and offers the variation of loading the toes.
Tall-Kneeling turns on a foam roll use a kettlebell or weight for core engagement through rotation.
A Cook band assisted RNT (Reactive Neuromuscular Training) Squat uses resistance against an anterior pull to lock in the whole-body squat pattern.
For all exercises, think in terms of breath cycles instead of reps, rotate on the exhale, and when you reach tension, stay there and cycle a few breaths. This flow focuses on loosening the upper body and then building stability from the lower body through the core to the upper body.
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