Pectoralis major/minor and latissimus muscle tightness along with poor scapular control often leads to postural dysfunction and shoulder problems. Improving shoulder mobility and scapular control can reduce injury risk and shoulder strain.
Begin in a supine position on a long foam roller with the knees bent and feet flat on the floor. Position the arms along the side of the body in a thumb up position. Perform a gentle chin tuck and bring the arms overhead in a ‘Y’ position touching the thumbs to the floor. Hold this position for 1-2 seconds and then return to the start position. Perform 1-2 sets of 10 repetitions.
This is an excellent exercise that can be integrated as part of a warm-up/movement prep session as well as used in recovery and the cool-down to address soft tissue tightness in the pecs/lats and facilitate proper posture. In addition, this movement will encourage activation of the shoulder complex in a functional manner for clientele participating in overhead lifting and sports.
I often use this exercise following soft tissue release techniques and in conjunction with thoracic spine extension mobilization on the roller. It is a staple in all of my rehab and prehab programs with all of my throwers and overhead athletes.