Name: Playbook - Matt Penny - Smooth Shoulders
Uploaded: 2021-11-15T03:05:47.731Z
Duration: 20 min
Description: Smooth Shoulders

Keep those shoulders moving and grooving with this 20 minute shoulder mobility session

We are expressing full range of motion of the shoulder. 

Start by rotating arm away from the body and locking the elbow out. Then start lifting arm up and in until the arm is up overhead.

Once overhead rotate the arm the opposite way and slowly squeeze arm back behind you, as you lower down.

Top of the hand should land by your side.

Reverse movement pattern backwards.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Shoulder CAR

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

Shoulder CAR w/Small Circles

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

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

Tabletop Shoulder Flexion PAILs/RAILs

- 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

- Hinge forward standing up against the wall
- Arm closest to the wall goes back behind
- Perform shoulder CAR

Wall Blocked S/A Shoulder Swimmer

Smooth Shoulders

Chimudi Egbuna

The Forgotten - Elbow, Wrist and Ankle

Wow! I have a lot of improvement to make but this was fantastic!

Kiya

My first session completed! Im a pro soccer player and this is harder than tons of exercises they make us do at the gym. I felt my glutes and my abductors shaking, it was crazy. Im really excited about your program. I feel im going to prevent injuries, become more explosive and be less stif! Thank you my dear mobility guru!

Smooth Shoulders

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