STRETCH AWAY SHOULDER PAIN

 

Unless you were the smart ass in school, with your hand constantly raised, or swinging off trees when you were a kid..it’s highly likely that your shoulder will not have seen much action in it’s full range.

Tight lats, pec minor, subscapularis, teres minor and infraspinatus..all muscles that don’t need direct injury to become problematic- poor posture and training habits will soon provide limitations, especially when it comes to overhead movements.



You know the one.

Alway’s complaining about that niggly shoulder, yet sits through their rest period playing with their phone…probably tweeting for help with their pain…..

That 20 second foam roll for the thoracic and scapula stability drills have been long forgotten by the body.

Let’s get your shoulder sorted and use the best time available during a workout- REST PERIODS!

Forget about stretching reducing the strength of the muscle….your muscle has already reduced in strength with an inability to work through a full range of movement.

Check these out and add them into your routine.

Two Hand Bench Stretch

1. Place hands on far side of a bench (this will stop your elbows from bending)
2. Knees as wide as your hips
3. Drop butt to the floor and feel stretch in the lats
3. Keep the chin tucked in, brace abs and flatten the lumbar region
4. Activate glutes to help with flattening the lumbar region
5. Focus on pushing your butt towards your heel
6. Hold up to 60s

Single Hand Bench Stretch

1. Place one hand on far side of bench, the other hand on floor
2. Shift sideways until ear touches bicep of the arm on the bench
3. Hand on floor maintains pushes to maintain constant pressure on the contralateral arm
4. Hold for up to 30s then change sides (or remain focused on problematic area)




90/90 Hang

1. Set up rings/bar that allows you to hang, straight arm with 90 degree bend at hip/knee
2. Chin tucked in
3. Contract abdominals to hold rib cage down
4. Push your butt to the floor
5. You are looking for a straight line from rings, wrist, elbow, glen humeral joint and hips
6. Hold position, relax and breathe, up to a 60s hold
7. Change it up by dropping knees to floor (then look for wrist, shoulder, hip and knee alignment)




Prone F2B

1. Prone lying position, left arm outstretched with palm facing down- stay in line with shoulder
2. Right hand, thumb underneath shoulder
3. Push up until with right hand until both right and left pectoral comes off the floor (if you can)
4. Left arm- maintain contact with floor from palm up to the anterior deltoid- keep the focus on the pectorals
5. Hold for 30s and release slowly
6. Slide left arm underneath chest so that tricep and elbow is on the floor
7. Right arm supports as you lower your chest onto bicep
8. Hold for 30s and release slowly
9. Repeat steps 1-8 for opposite side




Let’s say we have a session with 15 sets and 2 minute rest period between sets. You now have the perfect opportunity to carry out 1 or 2 stretches to target the shoulder.

Potentially you have 15 minutes of focused work, if you hold for a count of 60s per stretch.

Keep it simple, use the exercise that you feel gives you the biggest impact and then implement.

If you want to learn more from me in person then click the link and get ready for 2 days of bodyweight training that will be with you for life…

http://ironmac-education.mybigcommerce.com...-certification/

Be the 0.5%.

Let me know what stretches worked for you in the comments below.

IRONMAC


http://www.ironmacfitness.com/stretch-away-shoulder-pain/