| Can you lift your arms overhead without ghostly shoulder hikes or spine-bending contortions? For many of us, too much screen time and slouchy sitting has left our shoulders stiff and our posture in need of resurrection. The scary part? Worst case scenario, you might not even know your shoulder mobility is cursed until neck pain strikes or you’re struggling to pull a shirt over your head without performing a spooky limbo! Best case scenario, you may not have aches or pains, but any goals to achieve your first pull-up or chin-up are doomed. |
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| Test Yourself: The Haunted Broomstick Test |
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| Here’s how to check if your posture is truly spine-chilling: |
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| Step 1: Lie face down on the floor, holding a broomstick in the crook between your thumb and index finger. |
| Step 2: With your elbows fully extended and your thumbs pointing up, attempt to lift your arms off the floor and hold the position for 5 deep breaths. |
| The Results: Is Your Mobility a Trick or Treat? |
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| Ideal: You should be able to raise your arms 1-2 inches off the floor for 5 breaths. |
| If you can lift but can’t hold: You’ve got the range, but your postural endurance needs work—don’t let it haunt you later! |
| If you can’t lift your arms at all: Consider this your Halloween horror story. It’s time to make mobility a priority before the aches and pains come creeping up on you. |
| How to Exorcise Those Postural Demons |
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| Be Mindful of Your Posture: Throughout the day, keep a tall, neutral spine—avoid turning into a screen-time zombie with your head drawn forward. |
| Foam Roll Your Lats: Use a foam roller to roll out tension in 10 cm sections. Start from 5 cm above your elbow, work towards your armpit, and rotate your chest to the ceiling to target the lats under your shoulder blade. Spend 60 seconds to 2 minutes on each side. |
| Windmill Stretch: Lie on your side with knees bent at 90 degrees. Hold your knees down with one arm and draw a big circle with the other, following your hand with your eyes. Keep your knees grounded. Do 5 reps in each direction daily. |
| Downward Dog: From the top of a push-up, press your hips up and back while keeping your elbows locked and your chest moving toward the floor. If your neck feels tight, take it slow. Aim for 3-5 sets of 5 reps throughout the day. |
| The Blackburn: Face down on the floor, tuck your chin and keep your chest out. With thumbs facing the ceiling, start with arms close to your shoulders, then extend them overhead. Pause at the top. Do 3 sets of 10-15 reps. |
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| Test yourself again after a few weeks of consistent work. Whether you’re out to improve your posture or aiming for your first pull-up, these exercises will help you break free from bad habits that haunt your movement. Ready to get started? Schedule a free consult at info@pitraining.ca or call us at 604.291.9941! |
