Mobility Exercises and Videos

SHOULDER INTERNAL ROTATION (pushups, dips, muscle ups, etc.)

1)  Shoulder Internal Rotation Bar/partner assisted supine smash:   (Entire Video)

2)  Shoulder Internal Rotation Banded Full Arm Extension   (0:30-1:30)

SHOULDER EXTERNAL ROTATION (overhead movements, HSPUs, etc.)

1) Shoulder External Rotation Straight Arm Band (8:20-8:50)

2)  Lat Smash    (6:20-7:00)

WRIST/TRICEPS/FOREARMS (elbow/wrist pain, extension, overhead positioning)

1) Elbow Un-bender

T-SPINE/NECK/1st Rib

1)“Keg Stretch” using double balls or Roller  (2:55-4:00)

PEC:

Pec Minor Internal Rotation (2:10-3:20)

HIPS:

EXTENSION AND INTERNAL ROTATION

Traditional Couch Stretch (starts at 2:20)

Couch Stretch Banded Extension:   (0:30-1:05)

Super Couch Stretch:  (0:00-2:30)

Quad Anterior Hip Mash: (1:05-End)

HAMSTRINGS:

1) Hampstring/Hip Flossing:  (2:05-2:45)

2) Hamstring Supine PNF:  (4:25-6:35)

QUADS/ADDUCTORS

1) Bar Adductors:   (3:30-4:05)

ACHILLES/CALVES/ANKLES/SHINS

1) Squatting ankle stretch against post with band assist  (2:50-4:00)


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