Shoulder Mobility - Dowel Rod Routine

Shoulder Mobility - Dowel Rod Routine

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In our 30 years of cumulative experience, we've realized that living pain-free is dependent on the health of our joints. We must consider how our muscles interact with our tendons and ligaments when preparing for and ending a training session.

In this video, we want to share with you how we prepare our shoulder girdle for strength and conditioning sessions. If done properly, you will notice increased ROM in your shoulders and thoracic spine.

Dynamic Stretches

1. Pec Mobilization - Using a dowel rod, assume a split stance, maintain straight arms, swing the dowel rod as if paddle boarding. 10-15 reps/side.

2. Shoulder Dislocates - Using a dowel rod, stand upright and pull the shoulder blades into retraction as the dowel passes toward your lower back. Maintain a hollow position and work toward bringing the hands toward shoulder width. If pain is felt, assume a wider grip. 10-15 controlled reps

3. Around the Worlds - Using a dowel rod, bring one shoulder across the body and around the head. The other arm will follow the first. Make these smooth. 10-15 reps/side

4. Frontal Plane Side Flexion - Putting the dowel rod across the shoulders, flex your torso from side to side, staying entirely in the frontal plane. 10-15 reps/side

5. Kneeling Thoracic Rotation - Keeping the dowel rod across the shoulders, kneel onto both knees. Keeping the hips stationary, look over your right shoulder as you twist your chest toward the right. Alternate sides, initiating the movement by looking over your left shoulder. 10-15 reps/side

Static/Active Stretches

6. External Rotator Stretch - Using a dowel rod, hook your fingers on the inside of the rod. Use the opposite hand to create leverage with the elbow at the ribs, and again with the elbow abducted from the ribs. Hold for 15-30 sec/side in each position. Stay active by creating an isometric force against the dowel rod.

7. Internal/External Rotator Stretch - Using a dowel rod, bring both arms behind the body - one above the shoulder blades, one at mid back. Pull with both the top and bottom hands to create an isometric stretch that hits both the internal and external rotators. 15- 30 secs/side.

If done properly, this sequence will relieve pain the shoulders and pressing/pulling related movements. This sequence takes less than 5 minutes to complete and give you a new lease on your upper body's ability to function in space.