Shoulder

The MobilityWOD overview page is here

5/ The Sink+Shoulder Extension

Tags: #shoulder, #ringdip, #dip

  • 0:50 arm extension and ring dip; shoulder back
  • 2:35 exc 1: keep shoulder neutral, ribcage neutral, drop down – hang out 2min
  • 3:55 exc 1b: hands together
  • 4:50 exc 1c: hands all together, squeeze shoulder

6/ Internal Shoulder Rotation and the Clean

Tags: #shoulder, #breathing

  • 0:25 internal rotation and extension
  • 1:10 high hand basic position; shoulders back, arms vertical
  • 1:55 shoulders come forward (bad!) when you miss internal rotation
  • 2:35 test/retest
  • 3:00 exc 1: pole stretch – walk / dip down / rotate; shoulder remains neutral (hands low if necessary)
  • 4:30 breathing mobilisation technique

9/ I Will Bend Like a Reed In the Wind

Tags: #shoulder

  • Test: Thumbs straight forward, ribcage anchored, arms up overhead in pure flexion as far as you can go. Then, Overhead squat
  • Mob: Collect 10 minutes total, messing around with today’s two Mwod pieces.
  • Re-Test: Arms up and Overhead squat

  • 0:25 how to program mobility – problem lists, game plan, …
  • 1:05 shoulder recovery after Turkish Get-Up
  • 2:20 exc 1: initial explanation
  • 2:50 exc 1 details: stretch arm to front using band, then external rotation
  • 3:10 test/restest
  • 3:35 exc 1 cont’d – informed free-styling
  • 4:00 sink in there
  • 4:50 retest
  • 5:05 exc 2: lacrosse ball, roll around
  • 5:50 sleeper stretch
  • 6:00 let arm come around

15/ Overhead squat help

Tags: #squat, #arm, #shoulder, #triceps, #hip

  • 0:50 exc 1: overhead backwards band pull
  • 1:45 exc 2: lunge outward leg rotation

16/ Scapular Mobility, Free up your sticky scap

Tags: #scapula, #shoulder

  • 1:00 exc 1: lacross ball around scapula; ribcage down; arm moves across the body; ear right by the arm, no distance; hollow body position – 5min each arm
  • 3:00 exc 2: bias external rotation using band pull to the back; palm up; head goes to corner (supported by hand); this pulls back of the neck
  • 4:55 exc 3: load arm with band (pull to front); other hand on top; turn away, leading to lengthening of the external rotators
  • 6:10 variation: pull top hand further around

24/ Ring Ready Shoulders. Get the corners

Tags: #shoulder
Test: Ring dip/Ring Pushup/Ring Hand Stand
Mob: 8 min total 4 min each side with Flex/Er and Ext/IR
Retest: Is your pre-moving positioning any better on the rings?

  • 0:15 external rotation
  • 0:30 exc 1: leaning shoulder stretch, various biases
  • 1:30 exc 1a: same lying on stomach
  • 2:00 exc 2: keeping your shoulders back
  • 2:40 test/retest
  • 3:10 details: use bridge to rotate shoulders

31/ 10 min squat II & shoulder impingment

Tags: #squat, #paleochair, #shoulder

  • 0:15 shoulder impingement
  • 0:50 exc 1: shoulder mobilisation
  • 1:30 details
  • 2:05 exc 2: use a heavy weight
  • 2:30 dave tate
  • 3:10 exc 3: use band
  • 3:50 paleo chair
  • 4:00 feet angle
  • 4:15 knees out
  • 4:40 do this after exercise

38/ Lower Body Pillow Sleeping Support; Overextension and the KB Swing

Tags: #kettlebell, #shoulder, #hip, #externalrotation

Test: Standing with arms overhead like a Cf Games legit swing, do you overextend or tilt your ribcage.
Mwod: Contract relax for 2 min or so over a foam roller/two lacrosse balls/ GHD etc.
Overhead arm distraction mob with band 2 min each side. Really focus on the ER of the hand.
Retest: Overhead better? Can you see how improving the ER overhead allows for less tweaking of the low back via less thoracic overextension? Usually we think about the front of the hip as causing low back OExt. In this case, we are going to try and feed some slack to the system from the top.

  • 0:55 movement and movement problem; overhead kettlebell
  • 1:35 test on floor: raise arms without losing extension (ie going into over-extension)
  • 2:15 put pillow under knees
  • 2:35 side: pillow between knees
  • 3:15 overhead swing: cues
  • 3:40 exc 1: stretch thorax over foam roller (hips down, arms overhead & weighted)
  • 5:10 exc 2: shoulder band stretch: rotate externally
  • 5:50 exc 3: ball rolling, potentially weighted
  • 6:35 exc 4: lying on foam roller parallel to spine

45/ Torque is king: Three way Hip mob

Tags: #hip, #shoulder

Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?

  • 0:20 importance of external rotation and torque
  • 0:50 bench press cues: pull the bar apart; break it: torque. same on floor
  • 1:35 example on rower: external rotation connects better
  • 2:45 three-way-hip intro
  • 2:55 exc 1: use band, push femur through capsule, stay high – 2min each
  • 3:55 exc 2: simple pidgeon pose; 5on / 10 off
  • 4:45 exc 3: ass-ball massage
  • 5:10 1 for capsule, 2 for muscle, 3 for sliding surfaces

47/ The 5 Way Shoulder, Front Wheel Drive Test

Tags: #shoulder, #neck

Test: Pull up
Mwod: 1 min each direction. 1 min x 5
Both arms for a total of 10 min of upper extremity suppleness.

  • 0:35 correlate: heel to butt – fail (assessment of anterior structure)
  • 1:35 five way shoulder
  • 1:45 exc 1: overhead forward position, working on lats – 1min
  • 2:00 exc 2: overhead backward position, biasing triceps, ripcage down, thumb up – 1min
  • 2:15 exc 3: sideward outward position, biceps and chest bias, palm up, pull neck optional – 1min
  • 2:40 exc 4: sideward across position, palm down, second hand on top, lean forward and back, neck optional – 1min
  • 3:05 exc 5; sideward, hand behind back, stretch neck – 1min

80/ Best Shoulder Mob Ever

Tags: #shoulder

  • MWod: Collect 2-3 minutes for all three mobs each side.

  • 0:30 external rotation
  • 1:20 test/retest: rack
  • 1:40 exc 1: distract arm with band; load with kettlebell; lock elbow; externally rotate (complicated)
  • 3:40 exc 2: external rotation with pulling arm back with band overhead
  • 4:20 exc 3: roll around ball on back (below scapula); wind up with arm

83/ Think of Your Hips and Shoulders As One joint

Tags: #shoulder, #hip

86/ New Shoulder Mob Zulu: First Rib Love

Tags: #shoulder

  • Try and collect 5 min messing around with each arm. Then, retest your shoulder, overhead or in a push up position.

89/ Bro, Your Internal Rotation is Lacking

Tags: #shoulder, #internalrotation

MWod: Find out your shoulder IR. Test and retest with the high pull or ring dip. Get a partner and test them. Then, suffer.

94/ Bench as Shoulder ER Torque Trainer

Tags: #shoulder, #externalrotation

101/ Shoulder Relationships- soft tissues

MWod: Collect 8 min a side scrapping your matted down scapula off your rib cage.
Test/Retest: Pushup/ringdip/general feeling of awesomeness.
Tags: #shoulder, #scapula, #band

  • 0:30 connect scapula w/ thorassic spine
  • 1:00 soft tissue restrictions
  • 1:30 pulling the scapula off
  • 2:00 exercise 1: band pull front
  • 2:25 duck down
  • 3:00 neck to scapula
  • 3:10 exercise 2: band pull back
  • 4:10 exercise 3: side / load traps
  • 4:40 head position
  • 5:10 massaging the pec minor (ball)
  • 5:40 demo: massage against wall

102/ Shoulder Relationships 2: The movers

Tags: #shoulder, #arm, #pecs, #lats
Test/Challenge: How does your chin up (palms toward you) number stack up with your pull up (palms away) number? Can you butterfly your chins?

  • 0:30 relationship arm body (pecs, lats)
  • 1:10 internal rotation: good
  • 1:30 external rotation: bad
  • 1:50 chins vs pull-ups
  • 2:55 test
  • 3:15 weakness – chins vs pulls
  • 3:25 topic
  • 3:45 exercise 1: pec stretch
  • 4:00 exercise 2: arm stretch ag wall
  • 4:45 exercise 3: overhead band
  • 5:00 exercise 4: front tissue
  • 5:45 exercise 5: back against wall massage (teres minor)

103/ Shoulder Relationships 3–Arm to Scap

So, plan on grabbing 8 min and arm, break it up and go after the capsule as best as you can.
Tags: #shoulder, #rotatorcuff

  • 0:30 relationship arm vs rotator cuff
  • 1:55 three pieces
  • 2:05 piece 1: mobilise internal rotation
  • 2:30 another exercise
  • 3:10 test/retest
  • 3:15 piece 2: kettlebell stretch
  • 4:15 what is a normal joint?
  • 4:30 piece 3: armpit
  • 4:45 massage of armpit
  • 5:05 the last bit
  • 5:20 piece 4: triple band, pole, two arms, external rotation
  • 6:20 with support
  • 6:35 other business: keep videos (keepvid)
  • 7:05 23:59 rule – be consistent

One thought on “Shoulder

  1. Pingback: The June Training Plan | Thor Falk

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