UB – SHOULDERS – MOBILITY – VIDEOS

Shoulder Mobility – 1 .
1️⃣ Band Dislocates: Move the shoulders through their full range of motion. You can also utilize a dowel/stick for this. [2 sets of 10-12 reps]
2️⃣ Around The World Band Dislocates: a variation of the dislocate above; you are varying the angle in which the shoulder moves. [2 sets of 10-12 reps]
3️⃣ Passive Internal Rotation (Hand Behind Back) Stretch: also opens up the anterior (front) aspect of the shoulder for individuals who may have shoulder impingement issues. [2 to 3 sets x 30 second holds; try to increase the range over the course of the 30 seconds]
Shoulder Mobility – 2 .
1️⃣ Shoulder Windmills: open up the pecs and target full range at glenohumeral joint; keep torso facing straight forward; 2-3 sets of 10-15 reps.
2️⃣ Cuban Press on Wall: shoulder internal and external rotation; overhead mobility; keep shoulders in contact with wall. 2-3 sets of 8-10 reps
3️⃣ Rotational Robot: internal and external rotation; keep shoulders in contact with wall; 2-3 sets of 5-10 reps each side
4️⃣ Shoulder External Rotation/Lat Stretch: for overhead mobility; 2 sets of 30 sec holds

Note: stand tall; chin tucked and shoulders back; natural curvature in the lower back

Framing the Door . Coury & Buehler Physios
– Simulate standing in door frame; palms facing away; moving arms overhead and return to elbows to side
Shoulder Movement with Stick . Lawrence Physios
(1) Stick overhead with wide grip; straight arms; push back into a gymnastic “dislocate”
(2) Stick overhead with wide grip; straight arms; drop hand to one side and repeat to other like an airplane
(3) Stick behind the back; one hand high and one low
(4) Kneeling on floor one hand on stick; thread the needle with opposite arm
Shoulder Dislocates with Band . Chiropractic Fitness
– Band overhead with wide grip; straight arms; push back into a gymnastic “dislocate”
Overhead Stick Circles . FTW
– Stick overhead with narrow grip; straight arms; circles and kayak paddling