Exercise of the Day: shoulder rom

Saturday, October 6, 2012

Day 98- Elbow Figure 8s on Foam Roller

To do this exercise you will need a mat and a foam roller. Start by lying on your back on the Foam Roller. The Foam Roller should be parallel to your spine. Your knees should be bent and your feet should be planted in the ground. Bend your elbows and tough your fingertips to your shoulders. To begin point both elbows at the ceiling, and then begin making circles with the elbows, move each elbow going in the opposite direction. One elbow will move up and one will move down. Then continue these motions 6-8 times. Then repeat this process in the other direction.

Things to think about

While moving the shoulders through these circles it is important to notice the movement across the back. The shoulder blades will be moving in opposite directions, which can release imbalances between individual shoulders.

Friday, October 5, 2012

Day 97-Elbow Circles on Foam Roller

This exercise is intended to increase the range of motion at the shoulder joint. It addresses movement in the three joints that create shoulder motion.

To do this exercise you will need a mat and a foam roller. Start by lying on your back on the Foam Roller. The Foam Roller should be parallel to your spine. Your knees should be bent and your feet should be planted in the ground. Bend your elbows and touch your fingertips to your shoulders. Continue breathing as you begin circling your elbows forward, then up and around. Repeat this motion several times and then reverse direction.

Things to think about:

This movement increases the range of motion at the shoulder joint by loosening all of the muscles around the shoulder blades. As you are doing this exercise it is important to also notice the movement of the shoulder blade and the collarbone. Notice the way in which these joints work together to create fuller movement in the shoulder.