The Movement Maestro: Sidelying Shoulder Mobility Drill (arm sweeps)

Thursday, June 22nd, 2017

Let’s work on that shoulder mobility!

If your shoulder mobility sucks, good luck with any kind of overhead movements, be it snatching, pressing, jerks, handstand push-ups, pull-ups…or just trying to lift your arms. Here’s a video of one of my go to shoulder mobility drills, and if you swipe left you’ll see how I regress/modify it for those folks who struggle to simply get into this position.

As I say in the video, intention drives efficacy, so the whole point of this drill is to go slowly, keep the elbow straight, keep the shoulder engaged, and fight for position. The goal is to go as slow as you can, avoiding any pain, numbness, and/or tingling. If you come to a painful spot in the range, adjust your arm positioning (typically by raising it) so that it is pain-free, and then continue through. Keep your knees together, with the bottom one resting on the ground, which helps to ensure that you’re working on getting the mobility from your upper back and not just stealing it from your lumbar spine. Make sure your head is supported and watch your hand as you move so that your cervical spine gets to join in on the action. Oh, and don’t forget to breathe!

Sets and reps? I’d rather you perform this for 2 minutes per arm, going slowly and focusing on working through those sticking points. Quality over quantity.

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