As a CrossFitter, it’s important to keep your body mobile, strong and pain free. Equipping yourself with the knowledge and skills to prevent shoulder injuries optimizes your workouts and can help get you to your next PR.
Shoulder Mobility and Stretching
Working some shoulder mobility exercises and stretches into your post-WOD recovery is an easy way to ensure your shoulders stay pain free. Below are some effective stretches and exercises to keep your shoulders loose and mobile.
Upper Trapezius Release. Begin by bending forward at the waist while standing in a doorway. Next, position a single lacrosse ball in the fleshy area between the neck and shoulder with the ball closer to the neck than the shoulder. Then, lean with the ball against the door frame pressing into the body. Move slightly to reposition the ball and hold pressure on tender areas for ten seconds before moving on to a new area.
Pec Release. Start in a doorway or on a wall corner. Next, move your arm up and out from your body at a 45-degree angle from your torso to stretch the tissue. Then, standing two feet away, face the wall. Next, position a lacrosse ball on the pectoral muscle and lean into the wall so that the ball pushes against you. Scan the pec muscle area for tender spots and move your arms in an arc motion five times per area. Repeat this exercise on the opposite side.
Lat Release. Begin by laying on the floor with a lacrosse ball on the back of your shoulder in the fleshy area around two or three inches below your armpit. Relax and hold pressure on tender spots until the discomfort decreases by at least half and then move on to the next spot. It’s important to not continually treat the same spot during the same treatment session as it may cause numbness and tingling. Scan the entire length of your shoulder blade making 10 passes right to left. Repeat this exercise on the opposite side.
Shoulder Stability and Strengthening
Strong shoulder, arm and back muscles are key to pain-free shoulders. The exercises below focus on big and small muscle groups to build up strength.
Standing Band “Pull Aparts” Behind Back. Begin standing while holding a light Theraband behind your back and actively bracing your abdominals. Make sure to keep your core braced throughout the entire exercise. Also make sure the Theraband is wrapped around both hands and sitting at the glute level before you begin. Next, rotate your thumbs so they are pointing out and away from your body. With shoulders down and back, stretch the band apart as arms move upward and away from your sides. Do not allow the Theraband to stretch and rise beyond the level of low back and keep your shoulders down and back. Repeat this exercise ten times.
Chair Press Up. Start by sitting on the edge of a chair. Next, point your fingers forward and place them on the chair next to your hips. Make sure your hands are directly inline with your shoulders and keep wrists, elbows and shoulders stacked. Once you’re set, push into the chair as if trying to life yourself off of the chair. Pushing down should naturally draw your shoulder blades down and back. Hold this active position for five to ten seconds and release. Repeat this exercise ten times.
Airrosti and CrossFit
As Head of Athlete Services for the 2015 CrossFit Games, Airrosti knows there is no time for CrossFitters to miss a workout due to aches and pains.
Our Airrosti providers identify and treat the underlying cause of pain directly at the source. This leads to fast and effective relief with little to no time away from the box. At Airrosti, we also educate our patients and equip them with the knowledge and skills to prevent future injuries by incorporating active recovery exercises into their normal routine.
If aches or pains have been keeping you from your best Open score, contact Airrosti today to find a provider near you.
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