3 Unconventional Shoulder MOBILITY Exercises

[@speedster5521]

Hurt my shoulder while on deployment so I can’t wait to try this thank you both for these videos mobility definitely has increased

[@vernongriffith4]

@@speedster5521 hope it helps man. I have a couple more that may be more suitable with banged up shoulders on older posts

[@HM-ku8gl]

Have you ever done much work with exercises for SC Joint and AC joint instability like subluxation

[@vernongriffith4]

That guy in that video has had both. I have posted some videos in the past of other shoulder work we have done here long form wise

[@avera9636]

After several years as a CrossFit instructor I have seen one athlete after another proclaimed to have limited shoulder mobility. What has become apparent is that some do, in fact, have limited shoulder mobility, while MOST have limited thoracic mobility. The distinction is easily observed. Have an athlete stand and elevate arms straight above head, as in a shoulder press. Most can do this without little to no difficulty. Those that cannot likely DO have limited shoulder mobility. Now, with arms elevated straight above head, have the same individual squat and attempt to keep chest up AND arms extended above head. Those with limited thoracic mobility will have great difficulty. One of two things will happen: (1) they will keep chest up and arms will fall forward and/or bend at elbow, or (2) they will lean forward with chest; arms will remain extended above head but angled forward (with chest). Mobility exercises like those you prescribe are best for a specific group of individuals who have shoulder impingement from injury and/or post-surgery. However, whether shoulder, thoracic . . . or whatever motion segment is limited in range of motion, ‘stretching exercises’ rarely produce significant improvement. What DOES improve range of motion/mobility is performing movement UNDER LOAD. For example, an individuals who struggles with overhead squat/snatch will make limited to no significant gains with stretching exercises such as those you prescribe in this video. They need to perform overhead squats/snatch under load. Of course, the amount of load will be limited in the beginning, but range of motion/mobility will increase as strength (load capacity) increases. The same is true of squat depth, etc. Important to reiterate that most misdiagnose thoracic mobility issues for shoulder mobility issues. It really does not matter when you address the limitation through range of motion under load, as the limitation is being addressed directly.

[@M.C.R.SYNTRN]

One thing i need to do is work on shoulder strength, but when i work them with weights, they click and crack, even after warmups. Any advice?

[@vernongriffith4]

Depends on what may be causing those sounds and sensations. For some people those things could be completely normal, ie. crepitus, tissue that has remodeled to due to past injuries or even tissues rolling over bony structures among many others. Regarding the shoulders I have had success with guys specifically DJ in this video with getting as much blood flow and warmth in that area before heavier loading patterns with success. He has told me that that intervention gives the sensation of feeling "full and lubricated" . Each situation is different but band work. close chain shoulder work and also addressing surrounding tissues all the way back to the spine can be helpful.

[@M.C.R.SYNTRN]

@@vernongriffith4 thanks for the reply buddy! I have never had a shoulder injury, so thats why i asked. I will definitely try these movements before next shoulder session! DJs shoulders are mental..

[@moehamdan7652]

I’ve lost mobility in my left shoulder . I can’t raise my arm vertically compared to right side . Any advice ?

[@vernongriffith4]

It depends on what is causing it. When I start with an athlete I try to walk it all the way back to the spine. Movement of the spine flexion extension. How do you breathe. Do the scaps move well around the rib cage. Are we dealing with past injuries. Is surrounding tissue restricting the shoulder. Ie: lats, serratus, pecs. Can you get your arm up passively, like can someone stretch your arm for you, you just can’t do it yourself. Those are just a few but there isn’t just one answer. I’ve posted in the past more things regarding the shoulder that may be helpful.

[@moehamdan7652]

@@vernongriffith4 . Injured shoulder a few years back a few tears . It seems to be getting worse not sure if it’s because I have been babying it ? It’s only certain motions . If someone assists it still pain full . The only time I can do a full stretch is one I soak in hot tub or sometimes I take 3lbs dumbbells and lay on back is if I was reaching for the sky but on my back and slowly let the weight take them down .