Make some arm-only movements; add more joints as you warm up
Use light cords
Experiment with as many angles as you can Press the hands as far off the body as you can
Move shoulder only first
Set shoulder in a position, then draw circles and infinity symbols with hand Add internal and external arm-in-shoulder movements where you can Have fun with these movements; they feel great.
2. L2: Rubber cord sequence
3. L3: Yuri band mobility sequence
Master Shoulder Flexibility
4. E1AE1B: Cat pose E1A: Cat pose stall bars
Hold bars and press away hard; think HS
Partner squeezes knees into hips and leans back to traction arms, shoulders, and spine Once tensioned, partner leans weight down on shoulder blades. A second partner can do this movement, too. Once partners weight is felt, keep pressing arms away (in plane of the floor) and take your chest down to the floor
E1B: Cat pose floor
Press arms off body hard (like HS); look at
thumbs Ensure hips are above knees Lower chest to floor, arching upper and middle back For second version, move R hand to where L was, trap R with L, lower R shoulder slightly, and draw R hip away from R hand. Repeat for L side
5. E2AE2B: Pec. stretch with fascial dimension
E2A: Pec. stretch wall version
Stand next to wall with shoulder on the wall
(use a pad if you cant, between shoulder and wall) Ensure arm angle is 45 to spine Turn away; other arm in push-up position Get mild stretch, then use push-up hand to drag waist fascia forward Rotate wall hip forwards Cr: press straight arm into wall
Master Shoulder Flexibility
E2B: Pec. stretch floor version
Make sure arm is 45 to thoracic spine
Other hand push-up position Press push-up hand shoulder away from floor If needed, reach top leg back (rest on support as necessary)
Hold stick in widish grip
Lift chest Partner place one foot at base of spine; other over shoulder blades Cr: try to pull stick directly forwards Re-stretch, then force the air into the top of the chest Release final position slowly
6. E3: Partner stick pec. stretch
7. E4: Ring single arm reach solo and partner
Kneel, and hang from single ring
Use other hand to press shoulder away from floor; use bodys weight to stretch. Partner can add weight and adjust shoulder position Cr: Sweep holding hand/arm to floor
Have ball in between working elbow and waist Walk away from support to get best tension While squeezing ball, press band outwards Try three different angles in the one set 69 repetitions
9. E6: Wall internal rotator cuff
Lean on wall as shown, forearm parallel to
floor Hold upper arm with other hand Use friction to hold hand in place Rotate away from hand to stretch Cr: try to slide hand along wall against friction
10. E7: Standing external rotator cuff
Place fist on waist as shown
Reach other hand to elbow (or use wall to move working arms elbow forwards) Pivot upper arm on fist to stretch Cr: press elbow backwards
Master Shoulder Flexibility
11. E8: Solo supraspinatus-middle deltoid
Hold support from behind back
Use other arm, and bodys weight, to apply stretch Cr: pull on support directly to the side Re-stretch, then incline head towards support if desired
12. E9: Partner supraspinatus-middle deltoid
Use trapeze grip on wrists for most secure
grip Partner supports other arm directly opposite working forearm Cr: press held arms elbow directly to side Re-stretch, then incline head towards partner if desired
13. L4: Rotator cuff stick work
Basic task is to explore widest possible ROM
in all possible upper arm planes of movement, both in external and internal rotation actions Cr can be done at any line tension is felt
Master Shoulder Flexibility
14. E10: Lat stretch on stall bar solo and partner
Basic template is to use relaxed partwhole
bodys weight to stretch Use non-hanging arm to add sideways vector Hang for at least 30 Cr: pull as though trying to do one-arm chin Partner assistance includes adding weight, pressing working hands waist towards floor, and resisting the Cr
15. E11: Ring side bend
Wrap working sides arm around ring first
Secure grip with other hand Try different ring heights Roll hips forwards, backwards, and increase lateral flexion using feet Cr: pull as though trying to do one-arm chin
16. E12: One arm hang
Our personal favourite: hang for time
Press thumb against index finger to monitor grip Cr: pull as though trying to do one-arm chin Let whole weight hang from hand Press same-side hip towards floor to tilt pelvis