The Impact of Breathing on Shoulder Function and Pull-Up Performance
As we discussed in a recent article (which you can find here), our ability (or lack thereof) to breathe effectively can significantly influence shoulder function. This is a common area of focus in sports physical therapy and performance training, particularly for runners. Breathing can affect posture, shoulder mobility, and even lead to issues like clicking, popping, or decreased strength in the shoulders.
Among these factors, reduced shoulder mobility is often the most noticeable.
In many cases, a slight reduction in shoulder mobility isn’t problematic unless you’re engaging in exercises that demand extensive shoulder movement.
One such exercise is the pull-up or chin-up. Performing these exercises correctly requires substantial shoulder flexion and overhead pulling strength. When these abilities are lacking, the body tends to compensate in ways that can affect form and function.
A common compensation is leaning back and puffing out the chest when initiating the movement from a hanging position. This causes the front ribs to flare out, altering the position of the shoulders and reducing their overall effectiveness.
So, how can you ensure proper form during vertical pulling movements like pull-ups and chin-ups?
The key is to perform these movements in a tucked position. This position flexes the hips, aligning the pelvis underneath the body, which makes it difficult to excessively puff out the chest.
However, be prepared—this position makes chin-ups and pull-ups significantly more challenging!
Not only does it increase the workload for your abdominals, but anytime you eliminate compensations, the movement becomes more demanding.
When starting out, try supporting your legs or feet. Once you’ve mastered this, progress to holding them up on your own.
Check out this video of Dr. Cohen incorporating these techniques into his training routine.
