▪️HEALTHY SHOULDERS - FLEXIBILITY/MOBILITY▪️ Foam roller/Bar opener - lie on foam roller and position it so that foam roller is in contact with shoulder joint just where it meets the arms. Place arms overhead and grab bar. To get into position knees should be bent and heels up toward bum. When in position we want to remove arch in lumber spine as this will compensate for lack of mobility and do the opposite of what we want to achieve. To do this straighten out legs tuck ribs in and push head and chest out. This will feel intense at first so take it easy and remember to breath. Perform for between 30s - 60s.
Weighted Stick Shoulder Flexion - Kneel down and sit on heels. Before rotating stick over head ensure that scapula is elevated by pushing shoulders tall and into full extension. Again with this one we want to tuck ribs in and keep lumbar spine as straight as possible all rotation should be in the shoulder joint. Push head and chest through and hold for 30s -60s. Start of light with this one and build up. I have 5kg pate on the stick here. Start with 1kg then build your way up.
Shoulder opener - Perform on knees and ensure hips are stacked directly above. Reach out as far as you can and place tiger tips on the floor. Keep tailbone tucked. Push arm pits into ground and hold for 60s. After 60s arch spine and stick bum in the air as much as you can, hold this for 20s. After 120s re-tuck tail bone to beginning position although try and keep armpits and shoulders pressed down as much as possible rolling the spine and keeping pressure on shoulder girdle to open shoulders right up. Hold this for 10s, make the last 10s as intense as possible although don’t stretch through pain. Remember to breath!
Shoulder flexion stick lifts - After increasing range of motion within the shoulder joint, we need to make sure that this is locked in place. To make your new found mobility stick, stick lifts can be performed to work the shoulder joint and surrounding muscles into the new found rage of motion. Lie flat on floor, legs squeezed, butt hidden, tops of feet and forehead/chin pressed into floor, keep scapula elevated. Perform 20 single reps then hold for 30s on last rep.