Postural distortions affect optimal movement and the efficiency of the Human Movement System. The altered movement patterns manifest in many ways (chronic suboptimal posture, habitual, repetitive movements, recovering from surgery, etc.). One of the most common postural distortions is known as “Janda’s upper crossed syndrome.” Which includes a rounded upper back, elevated shoulders, rotated shoulders, and winging of the scapulae. Each one of those indicators contributes to inhibited overhead movement. Using a doorway stretch helps release many of the muscles responsible for the altered movement presented with the upper crossed syndrome.
The TRX is my personal favourite mobility tool for the glenohumeral joint. As you can see in the video, the TRX provides many positions to stretch from. In the doorway stretch, we use 3 positions: T-Spine, Y-Spine, and I-Spine, each describing the arm positioning relative to the torso. Each position stretches the pecs differently and prioritizes different secondary stretch muscles (I-Spine prioritizes lats, whereas T-Spine prioritizes anterior deltoids and biceps). When trying to improve flexibility, stretch diversity is important.
Using a split stance allows for a gentle “bounce” in and out of the stretched position. Like adding a press into the stability ball to engage an active stretch, we can “bounce” our body further through the TRX to increase the stretch on the shoulders. The pulsing introduces a slight increase in stretch followed by an immediate release of the stretch. This provides similar benefits experienced in the Static Ball Latissimus Dorsi stretch. Always ensure that the cervical spine is neutral (never pushing the head towards the wall in front of you).