Below are some simple and highly recommended mobility movements that we recommend to all our athletes when they start down the mobility path.
Band Shoulder Distraction
Using the Bands to enhance the stretch in the Shoulder/Lat region is key to a better working joint. Once we mobilize these structures around the joint it will be far easier to throw stuff overhead, or smash out bunches of pull ups and muscle ups.
For the overhead one, place your hand in the band. Get hold of it and walk back till you feel some tension. Fold at the hips like you are bowing forward. Keep knees soft and turn your palm up (external rotation). Keep square and push your chest to the floor. You should feel it stretch through your Lat and back of shoulder. Hang there for at least a minute each side.
For the first chest one turn away away from the object you have attached the band. Your thumb is aiming at the roof, BUT don’t let go of the band. Let the knuckle face up. Feel the stretch on the chest and across the front of the shoulder. If you not feeling it the slowly turn your chest away from the band, use small steps to ensure your feet are under you and your body is upright.
For the last one, do all of the above BUT your thumb will face down and this will send the stretch into your Bicep. Note that the Tendon that connects your Bicep to your shoulder attaches inside the shoulder joint at the front.
Spend minimum of 1 min per arm.
6 Position Hip Opener
We need to mobilize where we SUCK. For many of us the bottom position of the Squat is a problem and thus it is here we should attack.
For positions 1/2/3 your foot will be anchored flat to the ground with your knee driven to the outside. Position 1 has your chest facing forward. 2 has the chest turned towards your leg and 3 has the chest turned away. Keep you back as flat as possible, much like it needs to be in the bottom of the Squat.
Positions 4/5/6 have the side of the foot on the ground. The foot needs to be placed on the center line of the body. Think in line with your belly button. Keep the knee up. Same chest positions as 1/2/3.
Oscillate in these positions, don’t just sit there, work deep into your hip capsule and hip flexors. The movement will sort of floss the capsule and the surrounding tissues and loosen things up.
Top 2 pictures are for position 1/2/3 and the bottom one is for position 4/5/6
Get on your Mobility! Spend 30sec per position, your Squat will love you.
Pain Ball in the Back of the Shoulder
So on Twitter I posted the pic of the back of the shoulder ball Smash.
Purpose: The body has many BIG muscles used to internally rotate the shoulder, BUT not many to externally rotate it.
Prescription: Get a Pain Ball and wedge it in the back of your shoulder while lying down as per the pic. Put some pressure on it with your body and you will soon discover the Suck Zone. Arm goes out to the side and bend the elbow 90%. This will help get the ball in the correct spot too. Apply some pressure to the ball in the shoulder and move the palm down to the floor, then back to the start position and the take the knuckles to the ground. Do Not allow your Elbow to slide on the floor, use it as a fulcrum.
Time: 2-3mins Per Arm.