CrossFit has absolutely exploded in Melbourne this year and as a result I am seeing more and more clients present to the clinic with tight and sore shoulders.  The shoulder complaints that have presented have ranged from subacromial impingement, rotator cuff strains and general tightness around the shoulder, chest and back region.  Some of these complaints have probably occurred as a result  of poor technique, progressing too quickly, poor programming and/or a lack of mobility and flexibility in not only the shoulder, but also the thoracic spine, hips, pelvis and all the way down the lower extremity to the foot and ankle.

I personally like the fact that CrossFit has become very popular and this is not because it has made my practice busier.  The reason I like CrossFit is because the many people who were growing tired of the traditional fitness centre and 1:1 personal training have found interest in exercise again.  Many of my discussions with clients wanting to undertake regular training (be it CrossFit or other strength and conditioning) is that they must work on mobility and flexibility to ensure they can get their body into the correct position for the specific exercise, as well as undertaking some form of coaching to ensure they are performing the movements correctly and to adopt a program that allows them to gradually improve overtime.  Failure to address these key areas are often some of the main reasons why people hurt themselves

Recently I have started undertaking some 1:1 Olympic lifting coaching with a local CrossFit coach and during my first session I was immediately made aware of how poor shoulder, thoracic spine, hip, pelvis and foot/ankle mobility/flexibility can affect your ability to perform the lift correctly.  As a result of this, I thought I would put together some short video clips sourced from YouTube that I have been adopting to help improve my flexibility and mobility.

Kelly Starrett & Shoulder Mobility Drills

Part 1.

Part 2.

Part 3.

Part 4.


Kelly Starrett – Shoulder Mobility


Thoracic Spine Mobility With The Foam Roller


Thoracic Spine Mobility With Tennis Balls


Shoulder Mobility With Powerbands


Please keep an eye out for another blog shortly that will look at some of the stretching and mobility exercises that I am adopting to help improve my hip, pelvis and lower limb mobility and flexibility.

This blog was written by Osteopath Heath Williams. Heath is the director of Principle Four Osteopathy and Corporate Work Health Australia. Principle Four Osteopathy is one of Melbourne City CBD 3000 leading Osteopathic clinics. The clinic is located in the heart of the Melbourne CBD at 29 Somerset Place (near the corner of Little Bourke & Elizabeth St).  Principle Four Osteopathy will also be opening up a second clinic which will be located in the Docklands Melbourne 3008.   The new clinic will be on the Ground Floor of 717 Bourke St, Docklands (underneath the Channel 9 Building just over the walkway from Southern Cross Station to Etihad Stadium).  Appointments can be made by calling 03 9670 9290 or booking online @




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