By Mary Finck, PT, DPT
NoCoast shoulder mobility and stabilization series is off and running. If you didn’t make it to our clinic on Saturday, here are a few important things you missed, as well as the current exercises that are programmed into the workouts. The key points regarding the shoulder complex include proper biomechanics, scapular strength, range of motion, and proper postural awareness. Dysfunction in one or more of these areas can cause shoulder impingement syndrome, rotator cuff tears, scapular dyskinesia, and more. The shoulder is a joint with a lot of mobility, but one in which requires stability for overhead movements and increased load.
Below are the shoulder stabilization exercises and stretches that are programmed daily into the workouts. If you have any range of motion or shoulder issues, please feel free to email me at any time to set up an evaluation mary@nocoastcrossfit.com
Shoulder Stabilization Exercises (2-3 times a week)
1. Wax on Wax off against wall x 20
2. “Y’s” & “T’s” on Stomach or Box x 20
3. Internal/External Rot with band or weight x 20
4. Scap Rows with band x 20
5. KB Scapular Punches x 20
6. Turkish Get ups x 5 with shoe
Overhead Movements
Snatch, OH Squat, Pull ups, press, KB Swing
Shoulder Flexion with Band
Soft Tissue Release (STR) – Pectorals and Lat
Thoracic Spine Extension On Foam/Keg Stretch
Front Rack Position
Squat, cleans, press
External Rotation with Band
ER & Shoulder Flexion with PVC
Tricep Soft Tissue Release with Foam or Barbell
Shoulder Extension
Dips, push-ups, muscle ups
Bar Stretch
Wall Pectoralis Stretch
Internal Rotation with Band (Add Upper Trap stretch)
