Shoulder Mobility 1
Begin by identifying the muscle on the top of the shoulder blade. Pin a lacrosse ball or tennis ball in this area either by using your opposite hand or an object above the shoulder. Move your arm in a semi-circular pattern toward the opposite shoulder, and return to the starting position.
10 reps x 3 sets
Lie on your back, with a lacrosse ball behind your shoulder blade (use a tennis ball if lacrosse ball is too much). Place a lacrosse ball or tennis ball over the muscle illustrated.. Move the ball over an area of muscle restriction (confirmed with soreness/achiness). Bend arm 90 degrees at the shoulder and 90 degrees at the elbow. Rotate the arm like a windshield wiper, attempting to get the back of your hand and the front of your hand to hit the floor.
10 Reps x 3 sets
Use your thumb to identify the subscapularis on the front of the shoulder blade. While lying on your back, use your thumb to press this muscle in an area of restriction (confirmed with soreness/achiness). Be careful not to cause any tingling or numbness with where you are pressing. Bend arm 90 degrees at the shoulder and 90 degrees at the elbow. Rotate the arm like a windshield wiper, attempting to get the back of your hand and the front of your hand to hit the floor.
10 Reps x 3 sets
Lie on your side, on one shoulder, with your weight stacked vertically on that shoulder. Slide your arm up 90 degrees at the shoulder, and 90 degrees at the elbow. Using your opposite hand, slowly rotate your arm so that your palm faces down toward the floor. Move to a mild/moderate stretch, and return to the starting position. That’s one rep.
30 Reps x 1 Set