168 CTC Blvd
Unit D
Louisville, CO 80027

 

 720.663.1080

HOURS 
5:30am - 7:30pm Monday - Friday
9:00am - 12:00pm Saturday
Closed Sunday
* Closed hours vary weekly
Please check MindBody schedule
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Shoulder Mobility & Stabilization

April 25, 2014

NoCoast shoulder mobility and stabilization series is off and running.  If you didn’t make it to our clinic on Saturday, here are a few important things you missed, as well as the current exercises that are programmed into the workouts.  The key points regarding the shoulder complex include proper biomechanics, scapular strength, range of motion, and proper postural awareness.  Dysfunction in one or more of these areas can cause shoulder impingement syndrome, rotator cuff tears, scapular dyskinesia, and more.  The shoulder is a joint with a lot of mobility, but one in which requires stability for overhead movements and increased load.

 

Below are the shoulder stabilization exercises and stretches that are programmed daily into the workouts.  If you have any range of motion or shoulder issues, please feel free to email me at any time to set up an evaluation mary@nocoastcrossfit.com

Shoulder Stabilization Exercises   (2-3 times a week)

1.       Wax on Wax off against wall x 20

2.       “Y’s” & “T’s”  on Stomach or Box x 20

3.       Internal/External Rot with band or weight x 20

4.       Scap Rows with band x 20

5.       KB Scapular Punches x 20

6.       Turkish Get ups x 5 with shoe

 

 

Overhead Movements

Snatch, OH Squat, Pull ups, press, KB Swing

Shoulder Flexion with Band 

 

 

 

 

      Soft Tissue Release Pecs and Lats

 

 

 

Front Rack Position

Squat, cleans, press

External Rotation with Band                

ER & Shoulder Flexion with PVC

 

 

 

 

 

Shoulder Extension

Muscle Ups, Dips, Push Ups

 

 

 

 

 

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