Name: Playbook - Matt Penny - Shoulder and Scapula Mobility
Uploaded: 2021-12-13T16:59:44.220Z
Duration: 30 min
Description: Shoulder and Scapula Mobility

Get your shoulders feeling good with this 30 minute shoulder mobility session

- This resembles a normal shoulder CAR but at each transition/sticky point perform 3 small circles in each direction

Shoulder CAR w/Small Circles

- Start with your hands behind your head
- Extend your arms overhead and rotate your arms in the socket and continue through a shoulder CAR
- Once arms reach down behind you hinge at the elbow and land the as high on your low back as possible 
- Reverse to starting position

Shoulder Swimmers

- Each lift off lasts 5 Seconds
- push forehead into ground and keep elbows straight
- lift hands off the ground as high as possible and hold 5 seconds per rep

Shoulder Flexion Lift Off

10 Seconds PAILs / 10 Seconds RAILs

This is designed to increase the internal rotation your shoulder can handle, both in strength and range of motion

Side Lying Shoulder IR PAILs/RAILs

10 Seconds PAILs / 10 Seconds RAILs

This is focused on improving both the mobility of your shoulder and also the strength

Prone Shoulder ER PAILs/RAILs

Shoulder Health

Shoulder and Scapula Mobility

Markee

Shoulders are on fire!  Could I do the swimmers laying on the floor?  When should I take a breath during swimmers?

Shoulder and Scapula Mobility

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