As athletes come back to sport and are allowed to train at higher intensities it is not only important to focus directly on their strength gains, but their ability to move through ranges of motion safely!
One of the places we build up stress and tightness is around our shoulders and neck. While at home or at the gym, try these mobility drills to help your body relax or prepare for activity!
1️. Field Goal Extensions
In honor of the NFL being back, Field Goal Extensions allow are great for activating your upper back and releasing tension in the front of your shoulder. Keep your head, back, shoulders, elbows and hands on the wall at the same time and move through YOUR range of motion.
2️. PVC ER + IR
External rotation (ER) and Internal rotation (IR) are both often neglected. This stretch and mobility drill allows you to work through a deeper range of motion to open up and strengthen deeper ranges of motion!
3️. Swimmer Scap
Scap exercises are often looked over as well and not programmed in an athletes plans. I use these to further strengthen and mobilize secondary muscles in my shoulder important in rotation and stabilization of the shoulder!
4️. “Dead” Shoulder Stretch
Stress build up in and around your shoulders and neck can cause tightness, pain, and discomfort. Allowing for the decompression around your clavicle and shoulder joint can be great for physical and mental health.
The best athletes and coaches program a well rounded exercise routine and mobility that challenges, activates, and promotes muscle stimulation through ranges of motion and not just focusing on muscle groups. Here at Perfect Performance, we not only focus on the strength and stability of an athlete, but the mobility and flexibility!