The thing that has driven me the most crazy about my loss of overhead ROM over the last two years is not knowing where it came from. There was no precipitating incident( that I knew of) that would result in my steady decline of overhead mobility.
Especially with all the my self myofascial release work, stretching, mobility and intent I was doing.
But I think I've figured it out. There WAS a precipitating incident I just didn't recognize it . Three years ago, almost to this day, I had a basal cell carcinoma taken out of my chest, basically directly over the sternum. Right smack dab in the middle of the front arm line ( according to Tom Myers Anatomy Trains).
It brought a thick keloid scar that has bugged me ever since and one THAT I NEVER WORKED ON AT ALL. No one told me to massage it or work any adhesions out and I didn't.
It wasn't until the other day when I was working on my TKR scar( as directed) that I thought about working on the chest one and MAN did it burn and sting! The exact indicator of laminated down scar tissue.
As i started working on it it dawned on me that this could be the incident that created the downward spiral of overhead tightness I've been experiencing.
And as I worked it for the last few days my shoulders have indeed responded very well. First off the morning pain is all but gone AND my basic no weight overhead flexion became much improved virtually overnight!
and this is just a few days of scar work. crazy.
here's a good video on the technique and idea
today's snatch work was the kicker my overhead position was better than it has been in ages! and felt that way as well. certainly not perfect but definitely better and it was so much easier!
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 12 sets
not using the easy breathing really made it tougher on cardio as did the 90 degree heat. But no worries the power generated was worth it.
Think I going to use the 24 kg every week and just cycle the reps from sets of 5 to 6's then 7's and recycle. my form changes with the lighter bells and higher reps and I need to tailor this to the 24 . at least for now.
20 kg x 5 x 2
24 kg x 5 x2
3 sets of 10, 12, 12
Shoulder sled pulls
90 lbs x 250 ft x 3 laps
MUCH harder and we were beat from the heat but it was such a great feeling to finally understand where this restriction was coming from and what to do to defeat it. About freakin' time :)
never ever ever quit.