Progress Shoulder Mobility

I’ve often given people hell for aimlessly meandering through a dowel dislocate; this can be a very potent and progressive mobility exercise when perform correctly, with intent. The vast majority of “dislocators” passively reach around at the beginning of warm ups; most of which just have a unguided fixation for gripping shafts. This movement can, and should be, apart of everyone’s joint mobility and eventually prehabilitation.

Who?

• Everyone; especially Shreks and Disney Princesses.

What? Why?

• Beginners -Unweighted Band Dislocate (following Arm Swing Buffet)
  If you struggle with an unweighted dowel, you’re better off running through a buffet of arms swings. Once the shoulder is adequately warm you can consider starting with a band; the feedback from the band can stimulate an active range of motion and provide more clearance for the concrete mobility your shoulders currently have.
• Intermediate/Advanced – Weighted Dowel Dislocate
  This is where the action happens. It’s not that you haven’t noticed any improvement with an unweighted dowel; it’s time to grow up and move forward, failure to launch. Mobility is flexibility + strength; the weighted aspect will allow the shoulder to adapt to a greater stress and provide higher activation of mechanoreceptors in an increasing range of motion. 2.5-5lbs should suffice; over the years you can consider progressing towards a 15-25lb barbell.

When?

• After a thorough warm up, as in, not the first thing you grab (ie. shaft fixation); the shoulder should be warm and lubricated.
• Mobility improvement:
  • 2-3x per week
  • 3 sets of 10-15r
• Prehabilitation:
  • 1-2x per week
  • 1-2 sets of 10-15r

How?

1. Start with a wide overhand grip
2. Spread the scapula and reach away while moving overhead
3. Once overhead, roll the shoulder forward and continue moving behind the body
4. When moving from behind to in front, dislocate the shoulder back and reaching until you end up where you started
5. Repeat for 10-15 reps
6. Reverse the grip and repeat
7. Move grip in over the weeks.
8. Be patient

Be sure to be patient on these drills. Grinding sounds are an indication that you are working too hard, with too close of a grip. Flexibility training should not be pursued with as much vigor as general conditioning exercises, as injuries will quickly occur unless great care is taken.

Big love,

The Chestevez

Tuesday’s Workout:

(:05) Warm up: Medicine Ball Fun

(:12) Skill/Tech: Tire Flipping and DBall Throw and Chase Extravaganza
-Half the class can tire flip while the other does the DBall throw

A1) 5 flips with a jump in and out each time x 2 (time permitting)
-Log your best time (remember what tire you used)
-Partner up for those who can’t do a flip themselves – 10 reps total then

A2) DBall Throw and Chase
-For 200 m you must throw the DBall (20/12 lbs) then run up to it and pick it up and throw it again
-1 step with the DBall is allowed for the throw
-This is for time

(:40) Workout: 20 Minute Emom
1) 2-4 rope climbs
2) 20 second hollow hold then 20 hollow rock
3) 8/8 DB push press
4) 20-40 double unders

Tire flip and DBall throw are the leaderboards.  No leaderboard for the emom.

HOS