MOBILITY – MASSAGE – STRETCH – STRENGTH
· DELTOIDS | SUPRASPINATUS, INFRASPINATUS, TERES MINOR, SUBCAPULARIS
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
- Kaitlyn Physio – Instagram
- Shoulder Mobility – 1 . Kaitlyn Physio Instagram
1️⃣ Band Dislocates: The band is best but you can also use a dowel/stick for this. [2 sets of 10-12 reps]
2️⃣ Around The World Band Dislocates: 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 . Kaitlyn Physio
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 hold
- Shoulder Mobility – 1 . Kaitlyn Physio Instagram
- Abelson Chiro
- Myofascial Release with Small Ball .
– Standing; pushing ball against a wall; cross friction massage - Myofascial Release with Small Ball .
(1) Standing; pushing ball against a wall; cross friction massage
(2) Back-lying; pushing ball against floor; cross friction massage - Subscapularis Release .
– Self massage under the armpit - Supraspinatus & Upper Trap Release .
– hand held small ball massage - Posterior Shoulder Release .
– Standing; push small ball on wall; cross friction massage
- Myofascial Release with Small Ball .
- 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 - Overhead Stick Circles . FTW
– Stick overhead with narrow grip; straight arms; circles and kayak paddling
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