Name: Playbook - Dr. Caleb Burgess - Overhead Shoulder Mobility - Level 1
Uploaded: 2024-04-19T04:48:15.237Z
Duration: 15 min
Description: Overhead Shoulder Mobility - Level 1

Feel so good! I especially loved the push/extension on the wall. Thanks doc.

Yanick Julien

My shoulder mobility is very poor so this felt okay and a good way to start. 
Do I do only this body part per day?

Sally

Hi Doctor, I think the written directions might oppose your video demonstration for the hand sliding up the wall exercise. If I’m mistaken, my apologies. I can feel the exercises working well, thanks!

Andy

I thought my shoulders had a good mobility. How wrong i was! I found the exercises very hard. I'll try tomorrow again.

Michela

This is LEVEL 1 of a multi-part series to help improve Overhead Shoulder Mobility.

These exercises are designed to help you improve your ability to reach overhead, especially if you are limited by stiffness at the shoulder that is keeping  you from getting there.

The exercises shown here are meant to improve upper back mobility (thoracic spine extension and rotation), glenohumeral joint (shoulder) flexion mobility, and scapular (shoulder blade) upward rotation and posterior tilt mobility, all helpful in the abilit y to reach overhead.

When you feel like the exercises are not as challenging or you need a further push to continue to improve, progress to LEVEL 2.

*Hold 3 sec at the top of each rep
*perform on both sides if you like

Set up:
- Start on knees and forearms and rock back your butt to your heels

Movement:
- Put your hand behind your head and pull your shoulder and elbow backward while rotating your trunk in the same direction
- Follow your elbow with your eyes as you rotate upward

Tips:
- If this bothers your neck, don't rotate your head as far (don't follow your elbow with your eyes)
- If this hurts your shoulder, don't rotate your elbow back as much as you reach up but rather focus on rotating your trunk

Quadruped Thoracic Rotation - Hand Behind Head, Elbow Flared

*Hold 3 sec per rep

Set up:
- Place your hands on the wall at about the level of your stomach

Movement:
- Slowly walk backward while pushing your hands into the wall letting your chest move downward toward the ground
- You should hinge at the hips as this happens (butt gets pushed backward)
- Hold for the prescribed time, and then walk back up to the start position
- Repeat for the prescribed reps

Standing Thoracic Spine Extension - Wall Push Walk Away

*Hold 3 sec at the top of each rep
*perform on both sides if you like

Set up:
- Stand in front of a wall or doorframe with a towel on your hand and placed on the wall/doorframe
- Place your opposite side foot forward (the opposite side foot as the side that is sliding up the wall)

Movement:
- Slide your hand up the wall/doorframe and then lean forward while pushing your armpit toward the wall to increase the stretch
- Try not to compensate by arching your back (place your hand on your ribs to keep them down)
- Hold at the top for the prescribed time
- Slide back down to the start position and then repeat

Tips:
- DO NOT push into SHARP PAIN, although feeling tolerable pressure and/or some discomfort or stretch is okay
- DO NOT let your lower back arch backward to compensate for lack of motion at the shoulder...if this happens, you can try stepping a little farther back from the wall/dooframe
- DO NOT let your shoulder blade shrug up toward your ear

Standing Shoulder Flexion Wall Slide - 1 Arm

*Hold 1 sec at the top of each rep
*perform on both sides if you like

Set up:
- Face Down on a bench or off the edge of a bed, couch, or steady table
- Place a rolled towel under your forehead and keep your chin slightly tucked

Movement:
- With your arm straight, lift hand up toward the sky WITHOUT shrugging upward toward the ear
- When lifting your arm, try to keep the elbow STRAIGHT and LONG (further forward in front of the bench) (don't let the elbow bend excessively)
- You should feel it mostly in your shoulder and upper back

Tips:
- Try to lift your arm straight up (with the upper arm near the ear) without letting it drift downward toward your hip
***Perform with your thumb UP toward the ceiling, or palm down toward the ground, whichever feels the most comfortable

Prone Shoulder I - Shoulder Flexion

Overhead Shoulder Mobility - Level 1

Shoulder Mobility - Start Here!

Superb method to judge shoulder mobility , even we get to know exactly which movement is restricted

sanchit

Great way to document starting point and progress.

Veron

Shoulder Mobility - Self Assessment

Shoulder External Rotation Mobility

Mohammed

Overhead Shoulder Mobility - Level 2

Dealing with shoulder issues and I’m fully thankful I found you here!

Great, have tried different complicated mobility and stretching routines ones this is gentle and effective. Not long till I start on level 2

Overhead Shoulder Mobility - Level 1

Community

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