Top 3 Worst Stretches (Do THESE Instead!)

Mobility work can be great, but the wrong stretch can spell disaster! Here are my top 3 worst stretches, and what you can do in place to improve your mobility/flexibility.

1) The Sleeper Stretch: This stretch is often performed incorrectly. I’ll often see athletes roll too far onto their shoulder and aggressively crank their hand towards the ground. In doing so, they place excessive stress on certain tissues of the joint (posterior capsule) which can lead to more problems down the road. This movement also mimics the special test a physical therapist my use to test for a shoulder impingement. For this reason, I recommend performing the cross body stretch instead.

To learn more about this stretch and the research behind my recommendations, check out this blog: https://squatuniversity.com/2019/06/19/do-you-need-more-internal-rotation/

2) Weighted Thoracic Spine Mobilization: using a weight to crank into more T-spine extension often leads to an over extension from the lumbar spine! For this reason, we must learn to brace the core and perform gentle extension mobilizations localized to the mid-back!

To learn more about how to improve T-spine mobility, check out this blog: https://squatuniversity.com/2018/08/25/how-to-improve-thoracic-spine-mobility/

3) Aggressive Pec Stretching: aggressively stretching the pecs will place excessive force on the small structures of the shoulder joint! Not a good idea! Instead, we want to place close attention to the technique we are using and the intensity we are using to stretch the pecs.

To learn more about how to improve pec flexibility, check out this blog: https://squatuniversity.com/2018/09/14/improving-lat-pec-flexibility/

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