Name: Playbook - Joe Walker - Can’t Reach Behind Your Back?
Uploaded: 2023-05-18T04:19:57.705Z
Duration: 30 min
Description: Can’t Reach Behind Your Back?

These corrective exercises are designed for individuals having difficulty reaching behind their back (shoulder internal rotation and extension).

Place trigger point ball from sternum to shoulder. Find areas that feel painful or knotted and hold pressure. Hold pressure until pain/knot goes away.

Trigger Point Pec Major/Minor

-Place double tennis ball so one ball is on each side of the spine
-Extend thoracic spine over balls and hold while alternately lifting each arm overhead
-Perform at each level of the spine from neck to midback

Trigger Point Thoracic Spine w/ Alt. Shoulder Flex/Ext.

-Foam roll from back of arm pit to shoulder blade in short strokes. 
-Hold pressure on painful/knotted areas until pain goes away

Lats/Posterior Rotator Cuff Foam Roll

-While lying supine on a table or floor, roll on to your side such that you scapula is flat on the surface (semi supine, semi side-lying position). 
-Move the pelvis posteriorly such that you are in a ‘V’ position as shown in the picture. -Position the inferior shoulder joint at an angle less than 90 degrees (the exact angle can be altered depending on where tension is felt), and the elbow to 90 degrees. 
-Grasp the wrist with the contralateral hand (control hand). In the correct position, the arm and hand should line up with hips.

-PASSIVE STRETCH – Pressing with the superior hand onto the wrist approximate the palm to the ground (internal shoulder rotation) Hold 1-2 Mins
-PAILs – External rotation of the G/H joint into the resistance of the control hand. Hold 15 seconds
-RAILs – Internal rotation of the G/H joint away from the control hand. Hold 15 seconds

Sleeper Stretch

-Lie on your side with hips and knee flexed to belly button level
-Hold Kettlebell packed in arm at position
-Inhale deeply, then slowly exhale as you draw kettlebell down towards the floor while rotating head, upper back, and shoulder complex in the same direction.

Sidelying Thoracic Rotation w/ Kettlebell Press

-On all fours, place a band around your shoulder with your hand behind back
-Sit back onto your heels and place opposite forearm down on the ground directly in front of you
-Inhale and slowly exhale as you rotate your head, shoulder complex, and upper back upwards
-Avoid shifting bodyweight

Quadruped Heel Sit Thoracic Rotation w/ Shoulder IR (Assist)

-Lie on your stomach with chin tucked and arms out to the side, palms down. 
-Squeeze shoulder blades together lifting both arms. 
-Slowly rotate shoulders into internal rotation, moving palms upward. 
-Maintain shoulder blade squeeze as you reach behind your back with both arms. 
-Return to starting position

Prone Horizontal Abduction to Internal Rotation

-Pack Shoulder. Activate Lats. -Hold KB Bottoms Up, Keeping Elbow Straight
-Slowly corkscrew shoulder into internal rotation and then external rotation

Hooklying Kettlebell Bottoms Up Screwdriver

-Side sitting
-Push hand into ground unweighting hip off ground
-Transition to Bear position with knees off ground 
-Slowly transition back to starting position

Can’t Reach Behind Your Back?

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