This has to be the best thing I’ve ever picked up from Kelly Starrett over at Mobility WOD.
After giving myself a battery of shoulder stability tests and finding that my bench and overhead presses were only about 60% where they should be based on my pulling strength, I got thinking about how tight and crummy my subscaps were (tight subscapularis muscles limit proper mechanics during pressing movements, as well as proper overhead range of motion, and can lead to impingement of the shoulder joint). Going to mobility god Kelly Starrett, I found this:
After using this lacrosse ball technique to release my subscaps, my shoulders were feeling great so I decided to retest my overhead press 1 RM, and it went up 15 lbs! From 125 lbs to 145 lbs in a single day (I know, not great, but I haven’t been training my presses due to this problem). That’s a 12% increase, due completely to restoring tissue mobility! Even better, there were absolutely no referral pains in my delts during the press (which is what had prevented me from seriously training my presses). I just wish I had found this self-release technique earlier.
Give it a try, and let me know how it works for you.