Reject restriction

Unchain your ball-and-socket joints with this mobilizing shoulder protocol.

- Sandra Jersby

Is a lack of shoulder mobility holding you back? Then you’re among millions. While it is arguably the most mobile joint in the human body, the shoulder is also the most problematic, which is no wonder considering all its moving parts. If anything is off with a bone, ligament, tendon or muscle, it could lead to instability, misalignment, impingement or even a tear.

An effective shoulder protocol is crucial for athletes wanting to level up their game and boost that competitive edge. This program maximizes your shoulder stability while improving your end range of motion for 360-degree mobilization.

SIDE-LYING SHOULDER ROTATION

Targets: shoulder girdle, pecs, thoracic spine

Lie on your side with your knees stacked and bent 90 degrees. Extend your arms straight out from your shoulders along the floor in front of you. Inhale and reach your left arm forward, then exhale and lift it up and over in a smooth arc to the left, opening your body as you reach your arm as far as you can toward the floor. Pause briefly, then circle your arm around over your head and back to the start. Complete five reps, then switch sides.

TIP: Keep your legs and hips stacked and your right arm pressed into the floor throughout. Rotate only through your thoracic spine and shoulders.