35% OFF Any Course

FREE

Webinar with Dr. Cobb

REGISTRATION OPEN NOW!

Brain-Based Fall Prevention & Preparation.

Join IN-PERSON or LIVESTREAM June 22-23

Up to 40% OFF Certification Courses - Ends March 21st

The Mastery in Motion Sale!

BETTER SHOULDERS in 5 Minutes (ONE OF MY PERSONAL FAVORITES)- Episode 419

Video Highlights

- Shoulder warm-up
- Instructions for extensor isometrics
- Incorporating different head and arm movements for variety

Hey everybody –  Dr. Cobb from Z Health. Today. We’re going to do a quick series of exercises to work on your shoulder mobility in extension.


Looking for individualized coaching? Search trainers on our Find A Trainer page

Most adults tend to lose shoulder extensibility because of our constant work on our computers and our phones and often what we do in the gym as well. So many people that lack shoulder extension complain of lots of different shoulder aches and pains.
They also find a lot of performance limitation. So here is a quick series of drills that you can perform in just a few minutes that I have found to be super, super helpful.

What we want to do first is warm up the shoulders. We’re going to 3 different exercises here. These are called camshafts. We’re going to take the elbow out in front of us, lock the elbow, and we’re going to be moving the shoulder blade in a circle. We’ll do that three to five times in each direction.

And then we’re going to repeat that in two more positions, one with the arm down by the side, and then also with the arm behind us. Now when we’re doing these you’re working on motor control and awareness and trying to understand how your brain is communicating with that shoulder. So these are very important. The next thing that you would do is you would repeat those same three positions doing the scapular motion with the head turned to the right and head turned to the left because again shoulder mechanics often change when we have to turn our head. And if we’re playing tennis or something else, we’re always going to be adding head motion to shoulder movement. So I want you to start mapping that into what you do.

Once you’ve warmed up the shoulders, you need a stick. Just any kind of dowel will work that you can hold on to. You’re going to take this now and we’re going to start combining some mobility work with some strengthening work, particularly isometrics.
Take the stick behind you and let it sit against your backside.

You’re then going to take your hands, bring them in until they’re touching your legs or thighs. Now from here imagine that there is a wall directly in front of you, or you’re going to stand in front of a wall. This is to prevent you from bending forward at the waist as you try to go into shoulder extension. So from here, we’re going to test. We’re going to lock our elbows, palms are facing away and we’re just going to lift the stick up as high as we comfortably can a few times. Comfort is very important here. I don’t want you pushing this drill because it’s very easy for people to hurt themselves if they go too hard, so just get an idea of how high you can take that stick.

Now, once you have an assessment, we’re now going to look down and move our hands out slightly. All right, we’re going to go about one hand width with away from our legs and we’re now going to start the exercises.

The exercises are very simple. We’re going to go up to a comfortable range and we’re then going to try to pull the stick apart. Pull it apart. Going to be activating some variety of muscles as you do this and you’ll probably feel some tension in between your shoulder blades. You will also feel some in your lats. You hold that for six seconds, relax out of it slowly, and then come back down. You’ll then repeat that. The second time you go up, you may be able to go a little bit higher, but remember to keep the elbows locked. six more seconds, relax down. You’re going to do that three times.

Now, we’re going to reverse it. This time we’re going to be pushing the stick together.
So, you’ll take it back behind you. Make sure you have the correct grip. Nice and tall, bring it up and now bring the hands together. Now, as you do this, you probably will find more tension in between your shoulder blades. Not always, but a lot of people notice that this causes more tension within the scapular musculature.

So, we’re going to do that three times. Hold for six seconds, again, relax slowly as you come down out of that. Finally, you would repeat those same three exercises, pulling the stick apart, pushing the stick in with a head turn right and a head turn left.

It is a little bit of a workout. A lot of people when they get done with this are like “wow, I really feel my shoulders. I feel my back.” That’s a good thing. If you could aim to do this a few times a week, it can pay huge dividends in terms of shoulder stability and shoulder comfort.

And remember that, when we talk about mobility and strength, we are also always talking about the brain. Use every opportunity that you can when you’re practicing these drills to understand how your body feels, how it moves, how it coordinates.  Mobility is an opportunity to explore your body. Explore its communication. So just make sure you keep that in mind. Don’t do it mindlessly. Focus on it. Try to learn something with every single rep. Have a great week.

More mobility and strength drills are waiting for you in  The Strength Gym

And remember that, when we talk about mobility and strength, we are also always talking about the brain. Use every opportunity that you can when you’re practicing these drills to understand how your body feels, how it moves, how it coordinates.  Mobility is an opportunity to explore your body. Explore its communication. So just make sure you keep that in mind. Don’t do it mindlessly. Focus on it. Try to learn something with every single rep. Have a great week.

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
post
Filter by Categories
Abdomen
Accessory
ACL
Adductors
Ankle
Anti-Aging
Arch
Arm
Athleticism
Autonomic Nervous System
Axillary
Balance Training
Biceps
Blood Pressure
Breathing
Carpals
Cerebellum
Cervical
Clavicle
Coccyx
Cognition
Collar Bone
Common Peroneal
Company Update/Announcement
Concussion
Contraction
Coordination
Core
Costal Cartilage
Cranial Nerves
Depth Perception
Diaphragm
Dizziness
Ears
Education
Elbow
Endurance
Eyes
Facial
Fall Prevention
Feet
Femoral
Fingers
Forearm
Golf
Habit Change
Hamstrings
Hand
Hand Eye Coordination
Head
Hearing
Hip
Hip Labrum
Hypoglossal
Intercostal
Intestines
Isometric
Jaw
Knee
Lateral Femoral Cutaneous
Latissimus Dorsi (Lat)
LCL
Leg
Low Back
Lumbar
Mapping
MCL
Median
Meniscus
Metacarpals
metronome
Mid-Back
Mindfulness
Mobility
Mouth
Musculocutaneous
Nasal
Neck
Neurology
Nose
Nutrition
Obturator
Oculomotor
Optic
Pain Relief
Pelvic Floor
Pelvis
Performance
Peripheral Vision
Phalanges
Phrenic
Plantar Fascia
Popliteus
Posture
Power Generation
Quadriceps
Radial
Range of Motion
Reading/Research
Reflex
Rehab
Relaxation
Respiration
Ribs
Rotator Cuff
Sacroiliac
Sacrum
Saphenous
Scapula
Sciatic
Sensory
Shoulder
Shoulder Blade
Speed
Spinal Cord
Stability
Stamina
Stomach
Strength
Stretching
Suprascapular
Sural
Talus
Tarsals
Thoracic
Tibia
Tibial
TMJ
Toes
Tongue
Tractioning
Trap
Trapezius
Triceps
Trigeminal
Trochlear
Ulnar
Uncategorized
Vagus
Vertigo
Vestibular Training
Vestibulocochlear
Vision
Warm Up
Weight Loss
Wrist

Unlock 30 Days of Free Access to our exploratory course

0
Your Cart
Your cart is emptyReturn to Courses

Signup to receive the latest training resources

Also receive a free copy of our recommended reading list