injury prevention

Shoulder (Blade)

Its The Base for Shoulder Movement

A common issue that leads to shoulder pain is that the scapula isn’t moving right.  

Its an important part for overhead activities like throwing, swimming, hitting a volleyball, or doing a pull-up.

Your shoulder blade covers a big range of motion and relies on muscles to keep it stable.

Your road to recovery from shoulder pain and dysfunction often goes through improving scapular movement and control.

Here’s a formula to improve your scapular function and shoulder stability so that you can do the things you love without pain or limits.

To move your best, you need to move well.

The Reset, Restore, Rebuild formula below addresses underlying causes of pain and dysfunction, so you can get back to doing the things you love.

Level 1 – regain function

This is the place to start when you’re trying to build function after an injury or disuse.  

Nothing should be painful, and quality is more important than quantity.

Complete 2-3 times per week for 1-3 weeks without pain and with good form.  Then progress to Level 2.

Foam Roll Your Lats

Work roller around tight/sore areas and find tight points, then
5-8 breaths on 2-3 points

Reset

Reset your nervous system input so that you can increase your range of motion

Serratus Wall Slide

Roll up slowly while pressing arms into roller and shoulder blades forward and up
Perform 5-8 reps

Scapular Angels

Slowly work through the fullest range of motion possible.

Perform 5-8 reps

Restore

Restore your mobility.  This involves both flexibility and active motor control.

Hanging Scap CARs

Make your shoulder blades move in the biggest circular motion possible.
2 sets each way
5-8 reps

(regress to feet on floor if needed)

1/2 kneeling Windmill

Keep elbow locked and try to put hand or elbow on the ground.
2 sets
5-8 reps

Rebuild

Rebuild your strength for better function and more resilient tissue.