Shoulder Mobility
Many of us have struggled with how to get a good stretch for our shoulders and how to maintain mobility in our shoulders over time. One method I enjoy using for myself and with my clients is using a simple PVC pipe. This could also be a broomstick, a baseball bat, a golf club, a yardstick, etc. Here are some simple stretches that target the entire shoulder joint capsule.
Over Head Pec Stretch
Pro Tips: Try to avoid overextending your low back and just reach back far enough until you feel a stretch through your chest. Hold for 5 seconds and repeat 10 times.
Shoulder External Rotation Stretch
Pro Tips: Make sure to follow the set-up seen in the picture and slowly pull the PVC pipe with your opposite hand to increase the stretch. Hold for 5 seconds and repeat 10 times.
Should Extension Stretch
Pro Tips: Do not let your trunk lean forward. You should feel this in the front of your shoulder joint. Hold for 5 seconds and repeat 10 times.
Shoulder Internal Rotation Stretch
Pro Tips: Do not let your trunk lean forward and make sure your elbows are rising at the same rate. Hold for 5 seconds and repeat 10 times.
Lat
Stretch
Pro Tips: Stack one hand over the other and lean back. To increase this stretch and bias left or right rotate your trunk side to side. Hold for 5 seconds and repeat 5 times on each side.
