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FIVE ADVANCED SHOULDER MOBILITY DRILLS

FIVE ADVANCED SHOULDER MOBILITY DRILLS

Banish shoulder injury by improving your shoulder mobility and flexibility.

Hey, guys. Coach Phil here with some videos on shoulder mobility.

I just want to do a quick video for you on anterior rotations – something a lot of us struggle with, that pressing movement. If you have trouble with anterior rotation, it’ll pull the scapula out of place, which can put us into a bad position to do damage across the anterior deltoid here and the bicep and tendon.

So what we’ll do here is lie down in position, just drop it down on top of that tissue there, your anterior deltoid, just to force it into that position, and just start going through some rotations.

It’ll feel pretty tight in there, pretty messy, it should help just free it out, stretch out that tissue. You just want to force it down in position, get some pressure in there as much as you can. Go through a few rotations back and forth. Spend a couple of minutes on each arm, just see if you can get those rotations working before you start pressing.

Let’s take a look at video two on our shoulder mobility series.

Quite a lot of problems we see, especially with overhead pressing, is a lot of tightness inside the deltoids, traps, and through the tricep area.

So a good thing is to grab a barbell for five or ten minutes, push that rolling through, just going back and forth and back through the tricep. If you find a bit of a sticking point, just do a few extensions of the elbow. Really work in there. It’s going to hurt but just press it down nice and quick back and forth. You can get a few circular rotations going through the sticky areas and just continue to roll through.

Again, nice and quick, and again the trap area, just roll it through, find a couple of sticky points, just work back and forth through it and try to free it up. The more of the fascia tissue that you can release around that are is going to give you a better range. You’re going to be able to press in the actual direction that you want without doing any damage to the shoulder or the areas around there.

Next in our shoulder mobility series, just using the resistance band today tied around the top of our squat rack just to get resistance. It’s going to help us pull the shoulder into position, get through some rotations, try to free some of that tight tissue and get some more mobility and range and all-round general shoulder health.

The first one is externally rotating the back and the hips, reaching forward. It’s going to help release the lats around the anterior through here. Just a nice, good stretch in there. If you want to move from side to side a bit, just get it moving nice and free.

The next one is just going to be a chest stretch for the pec here into the front of the deltoid. Again, just get a couple of rotations through there, a big stretch to break up that tissue a little bit, and the final one is just popping the elbow through, straight up overhead, getting that shoulder back into the locked position, freeing up this tissue again, the lats and serratus, just get them nice and tight up there. Do it on each side for a couple of minutes and let us know how it goes.

Today Jordan is going to take us through some rotations that’s he’s going to go through prepping for any overhead pressing.

You can see Jordan’s got quite good mobility anyway. He gets the elbows up quite high. Just keep rotating through. You want to make sure you’ve got a tight grip on the bar, not letting it slip out of place, and then once you find a good sticking point you can get a friend of yours just to come in, give you a hand, pump it up there, just reach it up nice and far.

Get a good stretch through. That should help open up the thoracic a little bit, help get the shoulders moving, get nice and functional, getting all the muscles activated at the back of the shoulders. Just get them into a nice rep position for any front squatting, overhead pressing, all that kind of movements.

Our final video in our shoulder mobility series. Just grab a doily or something, you can use any bit of plastic, safest would be a tennis ball on the end of it, just to push in through that pec and into that front deltoid. Just going through some movements with that shoulder, moving the scapula, forcing it into position.

Do a few straight up overhead, nice and controlled, standing, coming out to the side at a 45-degree angle. Move straight up and straight down, working it in through that tissue, and then out to the side.

Make sure the scapula stays in that position, forcing it back past the control. You can do this on both sides, just going through a few repetitions in both directions, all three sides. Do a couple of minutes on each side and let us know how it goes.

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FIVE ADVANCED SHOULDER MOBILITY DRILLS

FIVE ADVANCED SHOULDER MOBILITY DRILLS

FIVE ADVANCED SHOULDER MOBILITY DRILLS

Banish shoulder injury by improving your shoulder mobility and flexibility.

Hey, guys. Coach Phil here with some videos on shoulder mobility.

I just want to do a quick video for you on anterior rotations – something a lot of us struggle with, that pressing movement. If you have trouble with anterior rotation, it’ll pull the scapula out of place, which can put us into a bad position to do damage across the anterior deltoid here and the bicep and tendon.

So what we’ll do here is lie down in position, just drop it down on top of that tissue there, your anterior deltoid, just to force it into that position, and just start going through some rotations.

It’ll feel pretty tight in there, pretty messy, it should help just free it out, stretch out that tissue. You just want to force it down in position, get some pressure in there as much as you can. Go through a few rotations back and forth. Spend a couple of minutes on each arm, just see if you can get those rotations working before you start pressing.

Let’s take a look at video two on our shoulder mobility series.

Quite a lot of problems we see, especially with overhead pressing, is a lot of tightness inside the deltoids, traps, and through the tricep area.

So a good thing is to grab a barbell for five or ten minutes, push that rolling through, just going back and forth and back through the tricep. If you find a bit of a sticking point, just do a few extensions of the elbow. Really work in there. It’s going to hurt but just press it down nice and quick back and forth. You can get a few circular rotations going through the sticky areas and just continue to roll through.

Again, nice and quick, and again the trap area, just roll it through, find a couple of sticky points, just work back and forth through it and try to free it up. The more of the fascia tissue that you can release around that are is going to give you a better range. You’re going to be able to press in the actual direction that you want without doing any damage to the shoulder or the areas around there.

Next in our shoulder mobility series, just using the resistance band today tied around the top of our squat rack just to get resistance. It’s going to help us pull the shoulder into position, get through some rotations, try to free some of that tight tissue and get some more mobility and range and all-round general shoulder health.

The first one is externally rotating the back and the hips, reaching forward. It’s going to help release the lats around the anterior through here. Just a nice, good stretch in there. If you want to move from side to side a bit, just get it moving nice and free.

The next one is just going to be a chest stretch for the pec here into the front of the deltoid. Again, just get a couple of rotations through there, a big stretch to break up that tissue a little bit, and the final one is just popping the elbow through, straight up overhead, getting that shoulder back into the locked position, freeing up this tissue again, the lats and serratus, just get them nice and tight up there. Do it on each side for a couple of minutes and let us know how it goes.

Today Jordan is going to take us through some rotations that’s he’s going to go through prepping for any overhead pressing.

You can see Jordan’s got quite good mobility anyway. He gets the elbows up quite high. Just keep rotating through. You want to make sure you’ve got a tight grip on the bar, not letting it slip out of place, and then once you find a good sticking point you can get a friend of yours just to come in, give you a hand, pump it up there, just reach it up nice and far.

Get a good stretch through. That should help open up the thoracic a little bit, help get the shoulders moving, get nice and functional, getting all the muscles activated at the back of the shoulders. Just get them into a nice rep position for any front squatting, overhead pressing, all that kind of movements.

Our final video in our shoulder mobility series. Just grab a doily or something, you can use any bit of plastic, safest would be a tennis ball on the end of it, just to push in through that pec and into that front deltoid. Just going through some movements with that shoulder, moving the scapula, forcing it into position.

Do a few straight up overhead, nice and controlled, standing, coming out to the side at a 45-degree angle. Move straight up and straight down, working it in through that tissue, and then out to the side.

Make sure the scapula stays in that position, forcing it back past the control. You can do this on both sides, just going through a few repetitions in both directions, all three sides. Do a couple of minutes on each side and let us know how it goes.