Welcome to DAY 2

Self-Assessments:

• Wall Shoulder Flexion
• Shoulder Internal Rotation

Mobility Solutions:

• Child’s Pose Flexion
• Supine Shoulder Internal Rotation Stretch

Diaphragmatic Breathing:

• Prone

Oh, the shoulders! It is very common to hear about rotator cuff injuries or shoulder impingements, especially in the athletic world. Why? Because the shoulders involve way more than just the shoulder joint itself. In order for the shoulders to achieve full range of motion, you must make sure the shoulder blades (scapula) have their full mobility AND we can’t forget that the shoulder blades glide along the ribcage. So, if the ribcage is tilted or restricted along the upper spine, the shoulder blade range of motion will also be restricted, leading to a restricted shoulder range of motion.

WHEW! Almost exhausting to think about how many other body parts have to be working well in order for the shoulder to work well, but it is very important to truly take this all in! When we lose our shoulder mobility, yet continue loading the shoulder joint and pushing it into ranges it is not quite ready for, that is where impingement and tendinitis begin to form.

Addressing underlying restrictions is hugely important for continued shoulder health. This is why we add not only child’s pose stretch, but end-range activation AND breathing in child’s pose. This position helps to lock the ribcage down and free up restrictions along the shoulder blades and ribcage to better improve shoulder range of motion. Internal rotation is also very important to remember because the same gliding actions deep within the shoulder capsule are needed for shoulder flexion AND internal rotation!

Don’t forget to add one of these exercises daily throughout the 7 days. Even within consistency throughout the week, you will begin to feel improvement!

Don’t Forget To Check In!

• Snap a photo or video of what came up for you throughout today! (ex: photo or video of the assessment or mobility solution or just any photo discussing something that came up for you throughout the breathing)
• Upload it to Instagram or any social media
• Tag (and follow!) @docjenfit and @themobilitymethod and use #createyourflow and join our mobility community!
• Keep an eye out for tomorrow’s video!

Don’t forget to follow me on Instagram & Facebook to keep up with all things mobility, pain and injury!