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✅ Improve Shoulder Mobility (Part 1)
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These 2 exercises are to introduce you to HOW IT FEELS to get your shoulder into this new End Range of Motion with the assistance of the stick.
1️⃣ - SHOULDER EXTERNAL ROTATION (ER)
(2 sets x 1 min)
2️⃣ - EXTERNAL ROTATION + OPENERS
(2 sets x 1 min)
✅ but… ⚠️
Even though these drills may increase your ER range, be cautious to put that new range under high loads.
“Unlocking” this new range doesn’t necessarily mean it’s ready to handle the same amount of load you usually train in.
👇🏽 IMPORTANT CUES TO KEEP IN MIND
~ Avoid shrugging the shoulder. Keep your scapula depressed at all times.
~ Keep your spine neutral. You may find yourself wanting to arch to compensate.
~ Don’t let the biceps “steal the show.” Keep it relaxed.
~ Please be gentle. There is no need to rush.
🙌🏽 DISCLAIMER
There are multiple causes for having a limited external rotation.
Some are mainly soft tissue related (usually felt as tightness), others are “missing” neurological patterns, lack of coordination, scar tissue from previous injuries…
So, get it checked by a professional if this mobility limitation affects your daily life.
But ALSO!
Investigate, explore, test, research, and GET CLOSE TO YOU(r) body.
💙 REMEMBER THIS
Some sensations cannot be put into words, you’ve got to experience them.
There is no better feedback than the one you give to yourself.
I hope this helps family.
👇🏽 I’ll read you below.
Sending you love.
The practice goes on.
- The SM Team
1️⃣ - SHOULDER EXTERNAL ROTATION (ER)
(2 sets x 1 min)
2️⃣ - EXTERNAL ROTATION + OPENERS
(2 sets x 1 min)
✅ but… ⚠️
Even though these drills may increase your ER range, be cautious to put that new range under high loads.
“Unlocking” this new range doesn’t necessarily mean it’s ready to handle the same amount of load you usually train in.
👇🏽 IMPORTANT CUES TO KEEP IN MIND
~ Avoid shrugging the shoulder. Keep your scapula depressed at all times.
~ Keep your spine neutral. You may find yourself wanting to arch to compensate.
~ Don’t let the biceps “steal the show.” Keep it relaxed.
~ Please be gentle. There is no need to rush.
🙌🏽 DISCLAIMER
There are multiple causes for having a limited external rotation.
Some are mainly soft tissue related (usually felt as tightness), others are “missing” neurological patterns, lack of coordination, scar tissue from previous injuries…
So, get it checked by a professional if this mobility limitation affects your daily life.
But ALSO!
Investigate, explore, test, research, and GET CLOSE TO YOU(r) body.
💙 REMEMBER THIS
Some sensations cannot be put into words, you’ve got to experience them.
There is no better feedback than the one you give to yourself.
I hope this helps family.
👇🏽 I’ll read you below.
Sending you love.
The practice goes on.
- The SM Team
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