Saturday 3-21-15

15.4

Some good steps to take to maintain good shoulder health.  Try adding these into your pre workout routine and see the difference

Pecs

This is best done in a doorway or on a wall. Place the lacrosse ball on the wall and lean your chest into it, with your pecs against the ball. Then roll the length of your pecs. You can also rotate your shoulder externally and internally with the ball on the pecs.

 

Rhomboids and Posterior Shoulder

1. Place the lacrosse ball between your shoulder blade and your spine (make sure you’re not on bone) and lie down on the ground, relaxing your head on the ground, as well.
2. As with your traps, move your arm above your head and in a circle. Do this the whole length of your shoulder blade, making sure to spend extra time on the areas that are especially painful.

Remember: if the range of motion usually hurts, make sure you limit the size of your shoulder circle.

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Lats

This can be done either on the floor or against the wall. Warning: Doing it against the floor will definitely hurt a little bit more.

1. Put the lacrosse ball on your lat, which is just under your armpit and toward your back.
2. Externally rotate your shoulder (palm out).
3. Roll backward and forward, or if it’s too painful to do so, just hang out for bit.

Triceps

​This one is pretty simple. You can do this on a tabletop or plyo box, against the wall, or on the floor. Once in position, you simply roll your triceps with the lacrosse ball.