Shoulder Mobility - Dowel Rod Routine
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- Опубликовано: 7 окт 2024
- Shoulder Mobility - Dowel Rod Routine
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In our 30 years of cumulative experience, we've realized that living pain-free is dependent on the health of our joints. We must consider how our muscles interact with our tendons and ligaments when preparing for and ending a training session.
In this video, we want to share with you how we prepare our shoulder girdle for strength and conditioning sessions. If done properly, you will notice increased ROM in your shoulders and thoracic spine.
Dynamic Stretches
1. Pec Mobilization - Using a dowel rod, assume a split stance, maintain straight arms, swing the dowel rod as if paddle boarding. 10-15 reps/side.
2. Shoulder Dislocates - Using a dowel rod, stand upright and pull the shoulder blades into retraction as the dowel passes toward your lower back. Maintain a hollow position and work toward bringing the hands toward shoulder width. If pain is felt, assume a wider grip. 10-15 controlled reps
3. Around the Worlds - Using a dowel rod, bring one shoulder across the body and around the head. The other arm will follow the first. Make these smooth. 10-15 reps/side
4. Frontal Plane Side Flexion - Putting the dowel rod across the shoulders, flex your torso from side to side, staying entirely in the frontal plane. 10-15 reps/side
5. Kneeling Thoracic Rotation - Keeping the dowel rod across the shoulders, kneel onto both knees. Keeping the hips stationary, look over your right shoulder as you twist your chest toward the right. Alternate sides, initiating the movement by looking over your left shoulder. 10-15 reps/side
Static/Active Stretches
6. External Rotator Stretch - Using a dowel rod, hook your fingers on the inside of the rod. Use the opposite hand to create leverage with the elbow at the ribs, and again with the elbow abducted from the ribs. Hold for 15-30 sec/side in each position. Stay active by creating an isometric force against the dowel rod.
7. Internal/External Rotator Stretch - Using a dowel rod, bring both arms behind the body - one above the shoulder blades, one at mid back. Pull with both the top and bottom hands to create an isometric stretch that hits both the internal and external rotators. 15- 30 secs/side.
If done properly, this sequence will relieve pain the shoulders and pressing/pulling related movements. This sequence takes less than 5 minutes to complete and give you a new lease on your upper body's ability to function in space.
Thank you for this. I’ll start doing this for every workout day 1:39
After more than 50 years of benchpressing and pushups, etc., I can just barely get the rod over my head after 2 weeks of trying every few hours everyday. I will keep going but MAN! seeing anyone go all the way over and then down to the hips looks like Chines Acrobat stuff to me!🤣
Been watching a few different people. Lee Weiland has really inspired me. Need vids like this just to get to square 1. Thanks!!
so much information , also nicely explained, thanks so much
Great routine, easy to follow. Thank you!
Great instructions, thank you
Excellent video. Thank you.
You are excellent sir, easy understanding i learned many ways to do👍.
That was so good! Thanks for sharing!
This helps a lot .my doctor recommend upper body exercises 👍
Thank you so much 👍🏽
Excellent!!!
I use resistance bands for this
Okay I can't do the 2nd one at all
You might be a partial contortionist. I don't think most can do 1/2 of your stretches. At least the behind the back ones. And your last static one. (That mimics a pitcher throwing a ball). Crazy.
If someone held the jo horizontal, behind my neck, I can "barely" get my hands either side, to grab the jo. (Bent elbows downward). Talk about "extremely" tight. What beginners exercise can help with that?