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
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.