Dad Bod To Rad Bod Decoded

Thanks for checking out this post, my goal is to provide some value for you.

I want to talk today about shoulder health and hanging slash scapular retractions.

But first, a little back story.

Back in my high school and university football days (many moons ago), I managed to dislocate my shoulder, twice. Being able to touch your knee cap standing up is quite the party trick.

Anyway, I ended up having surgery my 2nd year in uni and had many months of rehab after that. Long story short, my mobility in my left shoulder was noticeably compromised.

It took a few years, but I was able to rehab and strengthen it to a point to where now I have zero problems with that shoulder.

Hanging and scapular retractions are two fantastic exercises to help keep your shoulders strong and mobile.

In my opinion, not hanging as an adult is one of the main reason people have so many elbow, shoulder, neck, and upper back issues.

If you can't hang full bodyweight without pain (or the strength isn't there), put a bench or stool under you to do assisted hangs. Spend 2-3 minutes in the hang position.

Scapular retractions are the next progression from a dead hang and the beginning of a pullup or lat pull down.

Activate the Scapula by squeezing them together and down as you keep your arms straight.

This is both a fantastic mobility exercise on its own and great warm up before performing pullups.

Do 15-20 reps for 2 to 3 sets before an upper body day.

Keep pumpin' 💪