Shoulder Pain – Stay Out of the Pain Cave with Shoulder Mobility


Shoulder Pain – Stay Out of the Pain Cave with Shoulder Mobility
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Have you been struggling with shoulder pain? Or maybe your shoulder is extremely stiff? This stiffness and loss of Range of Motion is extremely common in athletes.

Take the ROM Test!

Standing straight up, raise your right arm to the sky, and get it as straight and as close to your head as possible. Can you touch your elbow to your ear? How close are you? On a scale of 1-10 how stiff does this motion feel in your shoulder?

Repeat for the left arm.

If you are experiencing any stiffness or have loss range of motion you will need to loosen up the area around our shoulder. This includes your traps, scapulas, and deltoid, and triceps.

Shoulder Range of Motion  – Mobility Stretches

What you will need:

  • 1 Lacrosse Ball
  • a Buddy

Instructions:

Part 1: On your back there should be a crease made from your scapulas, place the lacrosse ball on the ground and lay with your back on top of the ball.

You will want your legs laid out straight in front on the ground, and arms stretched out on the ground. Think snow angel.

Now roll until the ball finds the edge of your right scapula on your upper back. Once you have found this edge, shift from side to side, and slightly up and down for 20 seconds.

Repeat on the left side.


Part 2: Now that you have loosened the scapula up a bit, it’s time to apply some more pressure. Here is where your buddy comes into play. Ask your friendly partner to place both hands on your shoulders and apply a small amount of pressure to both shoulders. This will open up your scapulas and help bring your shoulders back to a neutral position, instead of caving in and down. Apply pressure for 10 seconds to each side.

Repeat for the left side.

 

Once you have completed parts one and two for the scapulas you will need to loosen and lengthen the traps.

 

Pain Traps – Shoulder Mobility

This little mobility stretch comes straight from Kelly Starette. The guru of mobility.

What you will need:

  • A weighted barbell
  • And a partner

 

Instructions: Stand straight up and down. Ask your partner to lift the barbell to that it is perpendicular to your shoulder. (Making an x, ends facing in front and back of your body). Rest the bar on your shoulder in the small gap between the edge of your shoulder and your neck. Now, lift your arm up over your shoulder, straight above your head. Hold this position for 15 seconds then switch arms.

 

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins