Recommended Daily Activity
Shoulder Wall Slides:
Why Do This?
1. If your overhead shoulder range of motion sucks!
How Do You Know If Your Over Head Shoulder Range of Motion Needs Work?
1. Do you have constant pain or pinching in your shoulders when reaching overhead? Than try this drill!
2. When you press weights overhead, do your arms slant forward? Than definitely do this drill!
3. Do you play a lot of sports that involve overhead throwing motions, like baseball, volleyball, or even swimming? Than this is your drill!
4. Are you trying to get better at handstands? Than add this drill!
What Does It Do?
1. Trains you to extend through your much sexier tricep muscle vs. over-compensating into your more painful trapezius muscle. (strong arms vs. tight neck)
2. It teaches the shoulder blades to contract and stabilize into proper alignment when extending into more vulnerable positions. Ultimately this keeps your core involved in the motion vs. your neck.
3. It’s also a great stretch and activator for your sexy fish gill muscles aka. the serrates anterior. You know those three little lines etching out the top of your rib cage… right under your arm pit, Those muscles!
How Do I Do It?
1. Stand a 1/2 arms distance length away from the wall with a flat spine from neck to tailbone
2. Go Out of your way to tuck your pelvis (tailbone) under and squeeze your butt like someone is about to smack it.
3. Take a nice deep breathe in through your nose and compress it in your belly.
4. Slowly leak the valve (steady exhale) and drive your elbows/forearms up the wall.
5. Avoid any compensations or any divots outside of a neutral straight line.
6. If you have the urge to bow out, or lift up from the wall, stop there; that is your compensation training site.
7. Slide your elbows (in small ranges) up and down until you can “grease the groove” and work the compensation/ divot out.
How To Work It:
1. Activation warm up- Move loose and slow 8-10 times or until content. Perform 1 -2 sets max
2. In between sets- Move strong and steady 3-5 times or until active/ on/ maybe even cramping. Perform 2-4 sets or as necessary.
3. Pain Alleviation- Move slow and steady 4-6 times or until worked or fatigued. (May be necessary to train one arm at a time if pain is fresh and strong). Perform 1-3 sets max.