WEEK FOUR - Mobility Videos

Initial Shoulder Mobility Test :14

Test the shoulders by lying on your back with your knees bent and feet flat on the ground. Arms are straight out to your sides and bent at your elbow with your forearm and hands straight up in the air towards the ceiling. Rotate at the shoulder and test to see how close you can get your hands to the floor both over your shoulder and below.

Double tennis or lacrosse ball shoulder release: 1:14

Place two tennis balls that have been taped together in the middle of your back, close to the shoulder blades, with the spine running between the two balls. Lay down with your knees bent and your feet flat on the ground for support.

Cross your arms like you are giving yourself a hug. Put pressure down into the balls and rock side to side. Do this a few times. Now straighten your arms towards the ceiling like Frankenstein arms. Move your arms to an overhead position and back a couple of times. Then move your body down so that you move the balls up one vertebra. Repeat the same sequence. Continue up the spine until you get to the base of the neck.

Option: More intense by doing a hip bridge lifting the hips off the ground after you rock side to side.

Lat Foam Roll :33

Lie down on the ground on your side with your foam roller under you right side upper back (kind of under your armpit). Open the chest up towards the ceiling a little bit so you are not on your ribs but more on the large muscle of your upper back (Lats) using your left leg move your body and roll up and down on that muscle. Play around with the position and find the spots you need to work on.

Foam roll pecs with arm sweep: :58

Lay down on your stomach with the foam roller kind of in a diagonal across the chest and shoulder. Using your opposite side leg move your body over the roller and work on the spots you need.

Option: Take your arm on the side that you are working on straight out from your body. With palm face down sweep your arm overhead.

Then sweep back to starting position, at that point rotate to palm face up and sweep down towards your hip, or even up on to your lower back.

Over head open chest stretch :32

While standing grab onto a post, door frame with your right hand. Rotate your body away from the post to open up and stretch the chest and shoulder. Option: Use a ball (tennis or lacrosse) and massage the pec muscle as you stretch. The pattern you should use is pressing from the middle of your body towards your shoulder. (this is the way that the muscle moves)

Ball and stick arm sweep trap release: :49

Take a tennis ball and carefully cut an X into it with a knife. Insert a dowel (broom handle) into the X so that the dowel now has a ball stuck to it. Lay down on the ground with the free dowel end pressed against something secure (wall).

The other end with the ball on it will be placed pressing into the muscle right at the base of the neck (the Trapezius) Make sure not to have the ball pressing against the collar bone. Lying with your knees bent and feet flat on the ground will allow you to put as much pressure as you need on the muscle.

Start with the ball pressing on the right side of your neck. Sweep your right arm straight up towards the ceiling. Then sweep your arm over head to the ground or as close to the ground as you can get. Then sweep the arm to your hip, again getting as close to the ground as you can get.

Repeat 4-5 times or as needed. Then switch to the left side.

Banded Trap Stretch :59

Using a med. heavy band secure it to an anchor point at about hip or a little above hip height. With no tension face the anchor, place your right hand through the band and grab onto it. Still with no tension rotate your body away from the anchor and lift your right arm so your right elbow is pointing towards the ceiling and your right hand is draped behind your back and the band is lightly pulling on your hand.

To add tension step away from the anchor and let the arm get pulled towards the anchor. Now take your left hand and place it on the back right side of your head and lightly pull the head looking down towards the left hip. Repeat on the left side

Re-Test Shoulder Mobility :17

Re-test the shoulders by lying on your back with your knees bent and feet flat on the ground. Arms are straight out to your sides and bent at your elbow with your forearm and hands straight up in the air towards the ceiling. Rotate at the shoulder and test to see how close you can get your hands to the floor both over your shoulder and below.

Week One

Click on the link below to revisit Week One’s mobility exercises.

Week Two

Click on the link below to revisit Week Two’s mobility exercises.

Week Three

Click on the link below to revisit Week Three’s mobility exercises.