IN FOCUS: SD shoulder-ER stretching
Shoulder-mobility (range-development)
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20m
THE WHAT:
Taking an 'In Focus' look at simple & accessible stretches to develop 'allowances' in the ranges of external shoulder-rotation, using a doorway. The stretches can also be practiced from a re-/prehabilitative perspective. The predominant emphasis is on ranges in the sagittal & frontal-planes, for which the doorway is a very convenient modality, whilst ranges of ER in the frontal-plane are briefly explored with a stick.
Resource contents:
00:05 - Introduction
01:49 - On 'setting' the scapulae
02:59 - On common restrictions in ER
04:20 - On the stretches & what you need
07:13 - On the execution (CR) & variables
*08:20 - The sagittal ER doorway-stretch
*11:02 - The transverse ER doorway-stretch
*12:07 - Exploring angles from sagittal ER
13:54 - On incorporating chest-stretching
*14:43 - Exploring angles from transverse ER
*15:59 - Frontal-plane stretching (stick)
18:11 - Closing recap
THE HOW:
Choose 2-3 different positions and work with contract/relax (CR) execution, as outlined in the resource, for 30-60" of accumulated time per stretch. FREQUENCY is key here - as low-intensity stretches, rather than increasing physical, structural ranges, they will serve to open & prepare the end-ranges which the nervous system will maximally 'allow' at the current time.
With frequent visits, these ranges will then become more immediately available in general. If combined with higher-intensity drills (loaded, for example), it will ensure that the range developed in those contexts remain stable and "usable". Innate in the practice is also prehabilitation of joint-integrity in the end-ranges.
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