For Hoofy - shoulder mobility routine

[Sway]

Hey fella, found this whilst looking for a way of improving my shoulder strength/mobility to prevent injury, and remembered you mentioning you were interested in similar.

Gets very good write ups online, as a rehab or prehab intermittent routine.

https://www.youtube.com/watch?v=A0ONHZmsFec&fe...

[pilchardthecat]

Well the second thing they show are db protractions on a flat bench - I would not advise doing anything that involves lying on a flat bench if you have shoulder issues - you are limiting the natural movement of the scapula etc, which is one of the main reasons people fk their shoulders up in the first place

[Hoofy]

Thanks! Will have a look.

[Sway]

pilchardthecat said:

Well the second thing they show are db protractions on a flat bench - I would not advise doing anything that involves lying on a flat bench if you have shoulder issues - you are limiting the natural movement of the scapula etc, which is one of the main reasons people fk their shoulders up in the first place

Isn't that countered by doing the retractions prior? So working different areas within the shoulder?

I'm no expert at all, but have seen quite a lot of posts/articles suggesting this routine, hence posting it up - happy for any improvements!

Did my first shoulder dislocations last night, using a belt. Can't seem to do them slowly - get to the point where the shoulder is about to dislocate (scapulas moving inwards), then it seems to snap through the rest of the movement. Is this normal, or should it be slow and controlled all the way through?

[pilchardthecat]

Sway said:

pilchardthecat said:

Well the second thing they show are db protractions on a flat bench - I would not advise doing anything that involves lying on a flat bench if you have shoulder issues - you are limiting the natural movement of the scapula etc, which is one of the main reasons people fk their shoulders up in the first place

Isn't that countered by doing the retractions prior? So working different areas within the shoulder?

I'm no expert at all, but have seen quite a lot of posts/articles suggesting this routine, hence posting it up - happy for any improvements!

Did my first shoulder dislocations last night, using a belt. Can't seem to do them slowly - get to the point where the shoulder is about to dislocate (scapulas moving inwards), then it seems to snap through the rest of the movement. Is this normal, or should it be slow and controlled all the way through?

No - if you have shoulder issues, you should allow the shoulder to move naturally - and that's the opposite of what happens when you lie on a bench.

Try and use a broomstick or a plastic lightweight barbell instead of a belt. Star with your hands a good distance apart so the complete rotation is easy, and gradually narrow the grip and get tighter as you warm up the joint. And yes, go slow - if you go fast, the momentum in your arms can overstretch and again force the joint into positions it doesnt like