If your goal is to throw harder and perform better.
Better be doing mobility/flexibility work.
I personally love this one with the foam roller.
But the key with the foam roller is passive mobility will NOT give you what you want.
That’s why I like this particular exercise. Because you’re creating that’s link with the brain to say you’re lifting the arm, Lats need to turn down.
(But turn down for what?...sorry. Had to throw that Lil John
Throwers and Overhead Athletes
Here’s a really quick way to improve your shoulder mobility immediately.
Use the Internal Rotation check (hand behind your back) to check your motion first.
Then go into the stretch to open up the joint.
Here’s how you do it.
1️⃣ Use a PVC pipe, broom handle, long dowel rod, samurai sword 🗡 (just kidding don’t do that)
2️⃣ Use it to push straight back and find a stretch. Don’t push into pain.
3️⃣ Hold for 2-3 s
Throw, lift, or hit overhead? Better check internal rotation of your shoulder. Here’s a really fast check to see how flexible your rotator cuff and posterior (back side) shoulder joint is. Flexibility and mobility are so overlooked in developing true strength and even more what you’re actually wanting.... To throw harder, lift better and perform at your peak. You can’t perform at your peak with a lack of good mobility and flexibility. Check o
Shoulder Stretch for Lats. I cannot tell you how many times I’ve had to stretch extremely tight Lats on athletes. You can get so much more range out of the shoulder into flexion (reaching up) when they aren’t so tight pulling against you. Here’s a simple stretch to work on to release tight Lats. The key 🔑 is with rotating back into it. That puts the Lats on an incredible stretch. If you’ve been around me, you know I like dynamic stretching. Higher reps. Lower
Hey Throwing Athletes Try this exercise and see how stable your shoulder really is. This is one of my absolute favorites when it comes to stabilizing the shoulder for overhead activity such as a throw. You have to rely on grip, shoulder and shoulder blade strength to get the bell overhead without crashing down on your 💀. AND if you do it right it hits that Serratus Anterior muscle I keep talking about that’s so important! Here’s how you do it. 1️⃣ Turn
It was junior year of high school. I was starting at short stop, number 2 batter and I would go on to make All-Conference team that year. Things were going great until I went to turn the hardest double play I've ever turned. I mean I put everything into the throw...like everything...then POP. It didn't really hurt much, but my arm went numb from the back of my triceps to fingertips. The feeling quickly came back and I thought I was ok. But then I noticed something. When I
Pain or difficulty reaching overhead? (Part 3)
Dr. Dustin’s Shoulder Series:
Sticking with the idea of using the most underrated real estate of the shoulder (the shoulder blade).
Let’s talk progression.
Resisted Scapular Protraction with Flexion
Grab a light band.
Can be a pull up band, theraband, @crossoversymmetry or any other band.
Elbow again stays straight.
Punch the shoulder blade forward and raise up.
Pain or difficulty reaching up or overhead (Part 2)?
Dr. Dustin’s Shoulder Series:
The shoulder blade is the most underrated piece of real estate around the shoulder.
It accounts for 1/3 of all overhead motion with its movement on the rib cage.
Poor activation here, you’re not reaching overhead.
Upward rotation of the shoulder blade is of utmost importance so we are going to work on activating the muscles that do that.
Difficulty or Pain Raising Your Arm Overhead? (Part 1) Click the link above for the full video. Dr. Dustin’s Shoulder Series:
I’ve seen a lot with people having tremendous difficulty raising an arm overhead.
Sometimes it’s painful, sometimes it’s not.
Even had a lady recently that reached out to me that had an ACDF (cervical fusion for the non medical people out there).
All because they thought the neck was what was causing her shoulder not to be able to