Shoulder mobility: 5 moves to improve your overhead press

Shoulder mobility: 5 moves to improve your overhead press

The shoulder is the most complex joint in the body. However, it is also the most vulnerable. Shoulder mobility is heavily influenced by the surrounding muscles and these muscular imbalances can cause real problems with pressing movements.

In this article, I’m going to explain why this occurs and give you 5 exercises to help correct common shoulder issues.

If you can’t perform the full range of movement, you can’t fully train the muscle. This will be impacting your strength and size gains.

Although resistance training isn’t actually to blame for becoming tight, working muscles in shortened ranges of motion can cause them to become short. Further to that sitting forwards at a desk for long periods of time shortens the pec muscles and weakens the upper back. All a combination of bad posture.

So let’s look at some simple ways we can fix this to help you get more shoulder mobility and improve your pressing.

We need to stretch these shortened muscles and increase the range of movement, but a strong overhead press also requires good scapular movement so we need to make sure that is included in our mobility work.

Most people skip a proper warm up and get right to work, and as much as I applaud your enthusiasm, your shoulders probably don’t.

Here are 5 shoulder mobility movements to incorporate into your upper body warm up:

Scap pulls

Take a shoulder width grip on a bar and allow yourself to dead-hang. Let your shoulder blades separate and your shoulders come up to your ears, then retract your shoulders and lats and pull yourself up, not bending your elbows. Perform 2 sets of 10 reps.

 

Chest Opener - step2Chest opener

Attach a band to a frame at shoulder height or above, take the band in one hand and step forwards. Allowing the hand to rotate upwards with a locked arm you will feel a stretch in the pec and anterior delt. You can also rotate the elbow up and down (but keeping locked) for more of an active stretch. Hold for 15-30 seconds or 20 rotations per side.

 

Bully Stretch - step3 - front Bully Stretch - step3 - rearBully stretch

Attach the band overhead and turn your hand behind your back. Keep the band close to you and allow it to pull your arm up your back – like the classic ‘high school bully’. Do not allow your shoulder to roll forwards. By holding this position you will increase your internal rotation. Hold for 15-30s per side.

 

Band Dislocate - step4 - A Band Dislocate - step4 - BBand dislocates

Take a resistance band at both ends and hold out in front of you. Keeping your arm straight, take the band overhead and behind you as far as you can go. Bring the band back over to the front without bending your elbows to stretch the pecs, front delt, and bicep tendon. Perform 10-15, pausing at the top where the muscle is tightest.

 

Shoulder Mobility - step5 - Pull apart BBand pull-apartShoulder Mobility - step5 - Pull apart A

Take a thin band or cables and take your hands out straight in front of you. Retract your shoulder blades together and with palms facing down, extend your arms straight out to your sides. Repeat for 15-20 reps.

When pea meets cookie, you won’t believe the results – Protein Cookies

Protein Cookies in pile - Reflex Nutrition recipe

Putting pea protein into a cookie recipe might surprise some, but we believe that the results are fantastic – Reflex Vanilla Protein Cookies with Chocolate Salted Caramel Stuffing Recipe

A Look for the Future

Reflex Nutrition Re-Brand and new categories

Along with a reputation for delivering unparalleled quality in the sports nutrition market, at Reflex Nutrition we are known for our unique holographic packaging.  As part of a process of ensuring that we capture the very essence of the brand and make your navigation around the different categories as logical as it can be, we have redesigned the labels and trimmed the categories down from five to three (but keeping all existing products). Each new category has a dynamic logo that reflects its individual essence;

Strength and performance

Our previous ‘muscle and strength’ and ‘energy and endurance’ ranges have been merged to form a category that contains every product needed for any strength, performance or endurance goal.
The Strength & Performance graphic is designed to represent a brightly shining force, almost star like sense capturing the sense of strength or dynamic performance.

High protein

The High Protein graphic is designed to represent a highly active, almost sense of breakthrough in whatever physical activity you are undertaking.

Vitality

Our vitality range has been expanded to include out previously named ‘weight management’ category and contains everything from vitamins and minerals to diet proteins and other weight management supplements.
The Vitality graphic is instantly much calmer and softer, representing a more rounded sense of health and wellbeing.

All new Reflex Nutrition products off the production line will have the new packaging layout with existing products coming into circulation from early March.

Protein Coffee – an industry first. How we did it.

Protein Coffee - an industry first. How we did it.

Protein Coffee has erupted onto the health and food industry scene in a very short period of time winning the hearts of both consumers and the industry alike. Protein Coffee itself is a simple product and we have been asked why it has taken so long for such a simple concept to make its way to the market.

First and foremost it is something that Reflex Nutrition have wanted to bring to the market place for the best part of ten years, as many will know we are still one of the only companies in the world that makes RTD (ready to drink) Whey Isolate drinks (Whey Refresh®). Our existing factory cannot make milk shake type RTD’s, our set up is designed for citrus type (water based) beverages and the two different drinks require very different processing techniques. So to make Protein Coffee we needed to find a partner, which has taken years. There are numerous contract packers making many variations of ready to drink protein shakes, but none could offer the quality feel and look that we desired until very recently.

A small European dairy approached us with a very good ready to drink protein drink. A company which we had never heard of, but interestingly also made espresso and cappuccino drinks for the Italian and German market. At that very moment we asked if they had ever tried mixing the two to make a “protein coffee”. The answer was no, but they were keen for Reflex Nutrition to commit financially to develop a protein coffee. Over a lengthy period Reflex Nutrition and our new found friends developed numerous variants to explore flavour and shelf life.

Since this would be a first for our industry we wanted ensure that this “first” would set the benchmark for others to follow. That meant a lengthy list of “must haves” from our end, best EU milk from pasture fed cows, best milk protein from pasture fed cows, best Arabica coffee beans, no artificial coffee flavourings, no soy, no added sugars or fats and finally packaged beautifully in a can with a barista style design. The finished product speaks for itself, an amazing coffee drink made with real Arabica coffee beans with a hit of protein, no added sugar and containing virtually no fat, it has to be one the healthiest coffee drinks on the planet. In fact Reflex Nutrition’s Protein Coffee has already been nominated “Best New Dairy Drink 2016” and “Best New Functional Dairy Drink 2016” in the 2016 Food and Beverage Industry Awards. This type of recognition does not come by chance.

 

Check out our Protein Coffee