Ready to improve your shoulder mobility? Have pain or struggle in certain shoulder positions? You'll learn a simple shoulder progression for mobility gains that last. Increase your range of motion and your strength in the end ranges.
This routine is for anyone who wants to improve their shoulder mobility or even relieve shoulder pain if you have some in different ranges of motion. You'll learn why static stretching, while frequently recommended, doesn't help either mobility or pain.
There are progressions in this routine. There's a basic version, then a progressive version. It's best to switch back and forth between the two.
Exercise 1 trains a range of motion most people don't use. It works your internal and external rotators. Remember to keep your chin tucked, and your lumbar spine relaxed.
Exercise 2 integrates your shoulders with your core. You'll need a wall to lean against for the basic version and a stability ball for the progression. Maintain core stability through the exercise, and do not let your rib cage flare out.
Exercise 3 improves your shoulder range of motion. Avoid moving your head and spine during the exercise. For the progressions, you'll need something to hang from, a chair, or even gymnastics rings if you have them available.
Exercise 4 trains abduction, flexion, and external rotation in the shoulders. You'll need a stretchy cable.
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IN THIS VIDEO
00:00 - Intro
01:00 - The problem
03:08 - Progression 1: Pinwheel → Prone Pinwheel
05:00 - Progression 2: Wall Rollout → SB Rollback
07:25 - Progression 3 - Scap Circles
12:01 - Progression 4 - Sword → Rotational Sword
13:35 - Routine summary
14:30 - Next steps
RESOURCES AND LINKS MENTIONED
5 Movement EVERYONE Should Master for Pain-Free Shoulders: [ Ссылка ]
3 Top Exercises to Wake Up SERRATUS ANTERIOR (PLUS Anatomy Explained): [ Ссылка ]
Shoulder Pain Solution: [ Ссылка ] - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): [ Ссылка ] - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
