Shoulder - Mobility
Mobility Options
1. CONTROLLED ARTICULAR ROTATIONS (CARs)
2. BAND MOBILIZATIONS
3. ROLLERS
4. BAND FLOSSING
5. PRE-TENSION LOADS
6. STICK MOBILITY
7. DYNAMIC WARM UPS
CONTROLLED ARTICULAR ROTATIONS (CARs)
1. SHOULDER BLADE
A key to great shoulder movement is having a fluid shoulder blade. Exploring and carving out more range is a must to keeping a healthy shoulder.
2. MID bACK
A properly moving spine allows the surrounding shoulder blade more opportunity for motion… and in the shoulder, motion is a must!
3. Neck
Ensuring great movement in the neck is also a plus when improving the health of the shoulders.
4. Ball & SOCKET
The hardest skill to acquire, but a necessary one. These movements aim at directly improving the workspace within the shoulder itself.
BAND MOBILIZATIONS
ALl 4’s (QUadruped) Options
Progression to elevated position
1/2 Plank Options
Progression to elevated position
Plank Options
Progression to elevated position
Side Plank Options
Progression to elevated position
ROLLERS
INNER SHOULDER BLADES
Progression to elevated position
BACK SHOULDER
Progression to elevated position
CHEST
Progression to elevated position
SIDE BODY
This is money
BAND FLOSSING
DO’s & DON'Ts
DON’T use this method if:
SHoulder
Progression to elevated position
Arm
Progression to elevated position
…
Progression to elevated position
…
Progression to elevated position
PRE-TENSION LOADS
MId back
Progression to elevated position
back shoulder
Progression to elevated position
Front Shoulder
Progression to elevated position
Neck
Progression to elevated position
side body
Progression to elevated position
front arm
Progression to elevated position
STICK MOBILITY
STaggered standing Options
Progression to elevated position
STaggered standing Options
Progression to elevated position
STaggered standing Options
Progression to elevated position
DYNAMIC FLEXIBILTY
UPPER LIMB
Getting the Upper Limb prepared for activity
STaggered standing Options
Progression to elevated position
STaggered standing Options
Progression to elevated position