Monday 5/15 Workout

Chris Morgan

Hello, 

 

Hopefully everyone is safe and has had a chance to spend time outside while it was nice. 

We’re working on shoulders today. Here are some exercises that will help with mobility and strength. 

 

Mobility exercises

  • Shoulder mobility + tennis ball: This can be uncomfortable at first, but over time it really helps to open up the shoulder joint. Lie on your back and place a tennis ball between your spine and scapula with your palm up and arm on the floor. Bring the arm across your body toward the opposite hip and bring it back up overhead in a diagonal motion. You can also take your arm across your body, then bring it up overhead, and then return it to your slide in a snow angel motion. ( Dev and Age group do 5 times Junior and Pre Senior 10 times SS and SG 15 Times)

  • T-spine mobility + double tennis ball: Lying on your, back place two tennis balls (either taped together or in a tied-off sock) at the bottom of your spine where your ribs connect. Perform a quarter sit-up movement a few times and then slide the balls up one vertebra. Perform the same sit-up movement on this vertebra and then scoot up to the next one. Continue until you’ve reached where your shoulder meets your spine. Focus on the mid-back and not the lower back or neck for this exercise. ( Dev and Age group do 5 times Junior and Pre Senior 10 times SS and SG 15 Times)

  • Seated wall angel knees bent: Sit on the floor with your back upright against a wall. Place your forearms and elbows against the wall. Squeeze your shoulder blades together and while holding them tight, move your arms up and down the wall as long as you can keep contact with the wall and your elbows. ( Dev and Age group do 5 times Junior and Pre Senior 10 times SS and SG 15 Times)

  • Wind-up stretch: With one hand, grab onto something solid that’s about your height. Swing your leg (the one on the same side as the arm that's holding onto the wall, chair, or whatever stable item you're using for support) around behind you and lean toward that side with your torso. You should feel a stretch along your back and lats. ( Dev and Age group do 5 times Junior and Pre Senior 10 times SS and SG 15 Times)

Strength exercises Note if you do not have a weight use a heavy object that is stable and safe to use for a weight, preferably no heavier than 5 lbs. 

  • Batwing + Dumbbell: Lying face down on a bench, grab a dumbbell in each hand and pull your hands to your arm pits. Squeeze and hold your shoulder blades together with your elbows as high as possible for about 5 seconds. ( Dev and Age group do 5 times Junior and Pre Senior 10 times SS and SG 15 Times)

  • Waiter carry + Dumbbell: Lift a weight overhead and hold your shoulder so that it’s “sunk into” your socket as opposed to you lifting your shoulder up and out of the socket. Walk as slowly as possible while maintaining control or the weight and your arm. ( Dev and Age group do 5 times Junior and Pre Senior 10 times SS and SG 15 Times)

  • Kneeling single-arm press + Dumbbell: Kneeling on one knee and with the same side arm, press a weight overhead. Keep in mind how wide you place the foot of the bent leg on the floor from the kneeling knee; the smaller your base of support, the harder this exercise will be. The wider out you put your front foot, the easier it will be. ( Dev and Age group do 5 times Junior and Pre Senior 10 times SS and SG 15 Times).