Improve Your Shoulder Mobility

Last week we talked about the lat muscles and how we can make them stronger. This week I would like to look at shoulder mobility. If we can’t move our shoulders it makes it a lot harder to make them stronger, let alone have a complete and efficient golf swing. Below is my shoulder stick mobility routine and strengthening exercises known as “CARs”. The key to the CARs is squeezing the shoulders as much as possible into the areas we feel a little restricted or unstable to improve the range of motion and strength in that new range. You may hear or feel some clicking in the shoulder with this activity. This is normal along as it is not also accompanied by pain. If you have a shoulder injury make sure you consult the trainers at the fitness center or your physician to see if this is appropriate for you.

A. Horizontal flexion and Extension – Stick: 30-60 secs 1-2 sets, CARs: 30-60 secs 1-2 sets. Rest one hand on top of the stick and grab the opposite third with the other hand. Resting/relaxing the hand on top of the stick, use the opposite hand to push the hand resting on the stick away from the body, stretching he chest and front of the shoulder. Repeat on the other side. Shoulder CARS – start with one hand away from the body with the palm turned up, the other arm reaching in the same direction across the body with the palm turned down, really reaching out to the side with both hands, then smoothly transition to the other side finishing the same way as you started but in the other direction.

B. Flexion and Extension (paddle board stroke) – Stick: 30-60 secs 1-2 sets, CARs: 30-60 secs 1-2 sets. Rest one hand on top of the stick and grab the opposite third with the other hand. Resting/relaxing the hand on top of the stick, use the opposite hand to push the hand resting on the stick up overhead, stretching the chest and front of the shoulder. Repeat on the other side. Shoulder CARS – start with both hands next to the body with the palm turned up, reach up overhead keeping the hands in the same position until you can reach anymore, then start to slowly turn the hands out and keep reaching back behind you as much as you can and the arms roll back behind you. Do a few reps in the forward direction. Now let’s reverse it. Starting with the down by the sides and palms facing backward push the arms straight back until they can’t go any further, then, like above, start to open the palms and keep bringing the hands up overhead until they come back to the starting position.

C. External rotation and Internal Rotation – Stick: 30-60 secs 1-2 sets, CARs: 30-60 secs 1-2 sets. Start with the stick behind your back oriented vertically, holding the top of the stick behind the neck, and the other end behind the low back. To stretch the top shoulder you are going to relax in the top arm and gently pull down towards the ground with the hand behind the low back. To stretch the bottom shoulder, relax the shoulder with the hand that’s behind the back and pull up towards the selling with the hand behind the neck. Switch the hand position to stretch the other side. Shoulder CAR: With the thumbs tucking into your fingers in a fist. With one hand going over, and the other hand going behind the back, try to touch your fist together behind your back. Perform the exercises slowly and squeeze the muscles to reach further.

D. Overhead stick Mobility: 15-20 reps 1-2 sets: If you are having trouble reaching overhead with one or both of the shoulders these next two are for you. Start by laying on your back, knees bent, feet flat, with the stick in each hand on top of you, a little wider than shoulder-width apart. Holding the stick stretch both hands gently and slowly overhead squeezing your shoulder blades to pull your hands towards the floor. IF YOU HAVE PAIN DO NOT CONTINUE. If you experience a stretch continue to pull the stick down towards the ground stretching out the lat and other tissue. you can also try this standing or sitting, using your good shoulder to try and lift your other shoulder back with the aid of the stick.

As a reminder, If you guys are dealing with any acute or chronic aches and pain and need some relief, come see Gerry or myself to help figure out what is going on. We are both experienced manual therapist and can help you get to the source of the issue and get you back on track to feeling and moving better. Be on the lookout for this month’s promotion.