RECOVERY – STRETCHING, ROLLING
· DELTOIDS | SUPRASPINATUS, INFRASPINATUS, TERES MINOR, SUBCAPULARIS
MOBILITY – MASSAGE – STRETCH – STRENGTH
- 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 – Massage, Foam Roll, Stick
- Shoulder Mobility – 1 . Kaitlyn Physio
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 . 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
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