Today's blog is the final part of our Functional Strength Series. You learned how to prevent knee pain, properly move on and off the floor, and now we're strengthening those shoulders! All 4 moves are demonstrated in the video and descriptions of each movement are below.
Lacrosse Ball Chest Roll (or Tennis Ball)
Wedge the ball between your chest and the wall with your right arm straight against the wall behind you. Spend 30-60 seconds on each side.
Lacrosse Ball Trap Roll (or Tennis Ball)
Wedge the ball between your upper trap (upper shoulder) and the wall. And roll the ball along your shoulder, trying to find knots and sinking into those knots. Spend 2 to 3 minutes total on both sides.
Towel and Resistance Band Hold
Hold a towel directly underneath your right elbow. Hold onto one end of the resistance band while someone holds the other end. Bring your elbow out as far as you can, your arm should stay at a 90 degree angle while keeping hold of the towel.
Shoulder Flexion Roll
Start in an upright seated position. Keeping your arms straight, reach out as you bend forward until your ears are in between your arms. Complete about 3 sets of 15-25 repetitions.
Take about 5-10 minutes on these exercises each day and you should feel a major improvement in your shoulder/rotator cuff mobility.