Shoulder Girdle Movement Therapy:
Shoulder CARS:
– The glenohumeral joint (shoulder) is a ball-and-socket joint responsible for bringing your arm into a wide range of ranges
– Shoulder CARS, invented/popularized by @drandreospina are a great exercise to challenge the ranges of the shoulder joint
– I prefer doing shoulder CARS in the half-kneeling position while driving a foam roller into the wall
– The half-kneeling position helps me isolate and concentrate on the movement of my shoulder and keeps me honest from cheating ranges by rotation of the torso
– The foam roll drive into the wall with the stationary arm also recruits the stabilizers of my scapula – giving me an even more bang for my buck
– Squeezing the tennis ball in the moving arms wakes up the stabilizers
Prone Unilateral Superman:
????The scapulothoracic joint plays a vital role in the stabilization and movement of the arm
????With the unilateral supermans I challenge the range of the scapula to move from external rotation to the internally rotated finish and control the movement back into the starting position
????I also demand my shoulder joint to actively control flexion and extension, which are both movements that the general population struggles with because of our sedentary lifestyles
????♀️Movement specialist: does this exercise look familiar?
???????? FMS & SFMA patterning
3-Point Scapular Protraction/Retraction:
????A healthy scapula should not only be able to stabilize but also should successfully be capable of gliding towards and away from the rib cage in the sagittal plane
????In the 3-Point position I am forced to stabilize the scapula of the stationary arm AND also actively protract and retract the scapula of the moving arm
????This is also a great core stability exercise
????The key here is to MOVE AS SLOW AS POSSIBLE
????Change takes TIME so program fewer reps and slower tempo
????Give these a shot and let me know what you think
