OVERHEAD SPORTS SCAPULA AND SHOULDER MOBILITY

STEP 1 Study four different starting positions for the mobility routine (picture one). Select position one (straight arm), neutral position (picture two).

STEP 2 Study the movement sequence (picture three).

Each movement (up, back, down, forward) is performed separately to find individual ROM (for example, up-neutral, back-neutral, down-neutral and so on).

Join all four – shoulder and blade move in a circular motion (like an old locomotive train mechanism).

STEP 3 Master position one (both directions), move on to position two, then three and four.

STEP 4 Take your time and perform clockwise and anticlockwise, on both arms (10 repetitions).

STEP 5 Add a stretch band for resistance, strength and stability training.