RE-/PREHAB: Shoulders, scap & neck
WHAT YOU NEED & WHAT YOU DON’T:
As with other ‘Re-/prehab’ collections, there is some resource-crossover with collections concerned with capacity & strength-development, such as ‘Fundamental hanging’ contexts in the practice of straight-arm scapular-strength (SASS) development, or with patterning-practice, such as ‘Circle of the neck/shoulders’ in the ‘Floorwork’ aspect of ‘Floor-communication’. This serves to emphasise that whilst specific tools can be invaluable in pre-/rehab efforts, particularly in rehab when a specific angle or range of motion required attention, more GENERAL patterns, such as hanging, rowing, and rolling, can also contribute to injury-prevention & recovery.
This means that a prehabilitation practice need not be so “hard-focus” if the wider physical-practice is generally balanced (e.g. an equal emphasis on “push” capacity-development contexts as “pull”), and that the practitioner should be SELECTIVE in choosing what is worth spending time & energy investing in, according to their individual physical circumstances & objectives. Simply trying to do “everything” may potentially exacerbate or create imbalances, try to deal with an issue which isn’t there, or simply be a waste of resources which could be better placed elsewhere.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1dJ6CazmMecpZ6Bx-oF-sMyb4mAYFqs7d/view?usp=drive_link
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Prone crossed-arm stretch
THE WHAT:
A simple & accessible form for loaded stretching of the posterior shoulder & scapular musculature. It is particularly valuable to practice in combination with efforts to develop 'neural-drive' (i.e. ability to intrinsically move) in the scapular musculature with the likes of scapular ro... -
SMR protocols for habitual kyphosis
THE WHAT:
Fundamental protocols for SMR (self-myofascial release) with focus on areas which, when in a hyper-tonic state, contribute to a 'kyphotic' posture. Commonly caused by work, practice, & life habits, the perspective of 'habitual' kyphosis means that it is your movement HABITS which must b... -
SMR using a tennis/rubber ball
THE WHAT & HOW:
Another fundamental resource for diagnosing, treating, and mitigating hypertonicity in areas of the body which can commonly hold a greater than desirable level of resting tone. Whether from lifestyle or practice habits, if left untreated, what can begin as "superficial-blockages" ... -
SMR for lateral deltoids
THE WHAT & HOW:
Another fundamental resource for diagnosing, treating, and mitigating hypertonicity in areas of the body which can commonly hold a greater than desirable level of resting tone. Whether from lifestyle or practice habits, if left untreated, what can begin as "superficial-blockages" ... -
Scapular Function & Coordination Routine
THE WHAT
A basic routine to mobilise, develop neuromuscular-efficiency/”neural-drive”, and restore fundamental function in the scapula and ‘large-frame’ spinal-movement. Working mostly in a prone position on all 4's allows for easier exploration of MAXIMAL shoulder & scapular retraction (facilita... -
End-range Neck-rotations
THE WHAT & HOW:
A simple yet extremely effective context, practiced regularly & consistently, for developing range of motion & “superficial” neck-restrictions (often experienced as tightness in the neck, shoulders, and/or jaw). In execution, of significant importance is that the pattern is NOT si... -
'Circle of the neck/shoulders'
THE WHAT:
Whilst also a strength ("core") and mobility (neck & posterior-chain) development frame, ultimately these capacities develop within the practice of a fundamental floor-contact transitional movement (i.e. negotiating the head/neck against the floor as the feet/hands remain ANCHORED).It...
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'Neck loading' & foot/shoulder "anchors"
THE WHAT:
A fundamental floor-contact concept which allows for displacement of the body in space in relation to shoulder and foot "anchors". In its combination of stepping and rolling, the context marries both OPEN kinetic-chain (extremities moving in relation to body) and CLOSED kinetic-chain (b... -
Fundamental hanging contexts
THE WHAT & HOW:
A simple reason for the perspective and practice of hanging is that, as with the fundamental resting or 'passive' squat, it is a movement pattern built into our physiology which becomes not only neglected, but culturally & socially discouraged as we become adults.The disuse of s...
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Overhead (OH) shoulder ROM and stability routine
THE WHAT:
A basic overhead (OH) shoulder-stabilisation and range-of-motion (ROM) sequence to help keep your shoulders in their sockets. For those who are extremely hyper-/flexible, working with rotations WITHIN the end-ranges will help to build STRENGTH there (ie. 'stability' in this context') to... -
End-range shoulder-circles
THE WHAT:
A highly accessible and multi-purpose context for shoulder prehabilitation (so shit doesn't happen), rehabilitation (when shit has happened), range-development, end-range stabilization, building "neural drive" in the scapular musculature (i.e. allowing for maximal contractions to put th... -
'Proofing' of the Shoulders, Scapulae & Rotator-cuffs
THE WHAT:
Be sure to check out the 'Perspective of Proofing' resource for a foundational understanding of this concept to support ongoing practice.Making use of fundamental patterns (circles, arcs, figure-8's, waves...) in a variety of capacities to proof the shoulders, scapulae, and rotator-cu...
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Yuri's shoulder mobility-drill
THE WHAT:
A simple "bang for buck" prehabilitation & mobility-development drill originally sourced from performer, hand-balancer & teacher Yuri Marmerstein. The band-resisted movement dynamically explores the ranges of both internal & external shoulder-rotation (IR/ER), notably in positions betwe... -
Unilateral 'Trap-3 Raise' (scapular stability)
THE SLEEPING GIANT:
The unilateral 'trap-3' raise is an isolated movement performed for the sole purpose of identifying and facilitating a maximal contraction in the lower regions of scapular musculature for the purposes of bringing it back to the attention of your neuro-muscular map (i.e. being ... -
The 'Trap Y-raise' (scapular stability)
THE WHAT & HOW:
So named for the 'Y' shape made in the arms-extended raise position, the 'Trap Y-raise' is the bilateral brother to the 'Unilateral trap-3 raise'. Once familiarity with & muscular 'neural-drive' have been developed in the more isolated latter context, the former can be used effect... -
Bilateral prone external rotation (ER)
THE WHAT:
A convenient pre-/rehabilitation context for developing strength & range in frontal-plane external rotation (ER), and generally contributing toward improved shoulder-stability.It is a valuable context of practice either in addition to, or in place of, UNILATERAL variations which are g...
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Unilateral external shoulder-rotation (ER) variations
THE WHAT & HOW:
The specific strengthening of external shoulder-rotation (ER) in different planes of motion is done with an eye toward general development of shoulder-stability & health.These tools become useful as investment in both pushing & pulling strength-projects increases, particularly i...
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Ring-row variations (shoulder-stability)
THE WHAT:
Shoulder & scapular-stability development drills using bodyweight and the convenience of the gymnastics rings, they are ultimately variations of the ‘Fundamental ring-row'. As such, global body alignment (essentially a straight-line from head to heels) is maintained in all drills.LEAR...
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‘Powel-raises’
THE WHAT & HOW:
A prehabilitation and 'structural balance' context, which essentially means equalling out investments put into predominantly push/throwing-oriented contexts to the front of the body (e.g. weightlifting, boxing, and also climbing sports), or simply during a particular phase of phys... -
Dumbbell 'raises' contexts
THE WHAT:
Tools for the isolated development of shoulder-hypertrophy & strength, should the practitioner feel that there is some specific structural disbalance between the shoulder muscles contributing to general instability or impingement.They should serve as the strength-development PART of a...
