Shoulders Corrective 2B

Jun 30

Written By Coach

Take your time when self massaging the recommended areas, be patient. Your searching for tender points within muscle tissue and fascia. This will help release tension and get in fresh blood / oxygen to the area. Breathe throughout massage session. You can use a Theragun or similar, but foam rollers and balls work best.

Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working, with proper engagement of your core and breathing. Strengthen this connection.
Only go to the point of mild discomfort with any of the stretches and mobility exercises. DON’T force anything or work through pain.
Options: Complete 1 round in the morning, midday, and at the end of day | complete 2-3 rounds within 1 session | Spread throughout your day.

Begin with Self Massage + Mobility (10 minutes)

(1) Massage Chest area with 5 inch Ball, Lacrosse Ball against floor or wall, or Theragun

Gently massage the upper and mid areas of your chest. Lean into the wall to increase pressure.
Move slowly and pause on tender areas.
Use a dense ball that won’t deform under pressure.
Stretch chest afterwards between door frame, placing elbows just below shoulders, hands directly above elbows and flat. Watch for pushing your head forward. You can also use a 65 cm stability ball for 1 side at a time.

(2) Foam Roll Lat & Tricep area 2-5 minutes each side

The latissimus dorsi is a long muscle of your back that ties into the front of your shoulder and runs all the way down connecting with the fascia of your lower back and pelvic. It can cause postural issues such as rounded shoulders, forward head, contributing to low back and hip disfunction.

(3) Massage Upper Mid Trap & Rhomboids with 5 inch Ball, Lacrosse Ball or Theragun

Use a wall or floor for ball placement and gently lay into, increasing pressure.
Move slowly up and down, and in circles. Pause on tender areas.
Use a dense ball that won’t deform under pressure.

Workout 2-4 Rounds

Move from one exercise to the next with minimal rest or active stretching/massage areas as needed between sets. Completing each exercise equals 1 round.

(1) Bird Dog 8-12 reps 5 second holds for each side

Don’t rush through these. Practice feeling the engagement of your core as you build tension.
Wrists are directly below shoulders with shoulders packed. Press through hand with fingers splayed.
Move slowly, hold end range of motion for 5 seconds while breathing with keeping tension in abdomen and glute.
Watch for heel raising higher than hips, causing you to arch your lower back.
Focus is on removing 2 points of contact and showing no weight shift.

(2) Stability Ball Prone Cobras Elevated 10-15 reps 3 sec holds with 0-6lbs DB’s

Face down on 55-65cm stability ball with neutral spine. Don’t look up, keep head inline with spine.
Palms face forward throughout ROM (range of motion).
Lay over ball rounding the spine, then raise back up to neutral performing the cobra. Glutes engaged throughout.
Retract shoulders blades, bringing them close to spine, opening chest and drive shoulders back.

3) Prone Y Raise Elevated on Bench or Stability Ball 10-15 reps

Head, neck and spine neutral.
Use a 3 ft foam roller, dowel with neutral grip (thumbs up) or 1-5lb dumbbells.
Work the entire range of motion, keep elbows locked. Don’t use momentum.
Move through range of motion (ROM) slowly, trying to get an extra mm at the top end, hold.
Keep shoulders packed, watch for shrugging them towards ears.

(4) Seated or Kneeling Shoulder EXTERNAL Rotations with Band 8-15 reps or Side Lying with 3-6lb DB

Place small towel rolled up between elbow and side of body to create a small distance.
Move slow throughout ROM. Work for every inch, especially at the end range.
Watch for rotating your body and throwing your shoulder back to try and create more ROM.

(5) Standing Shoulder INTERNAL Rotations with Band 8-15 reps

You will be a little stronger with these so use appropriate resistance that creates fatigue towards end of set.
Same cautions and how to’s as external rotations but resistance is in opposite direction.
Watch for shoulder rounding forward as you fatigue.
Place small towel rolled up between elbow and side of body to create a small distance.

(6) Quadruped Thoracic Rotations with Hand behind neck, 8 reps each side, hold end point for 2-3 breathes