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Last Updated on January 7, 2021
5- Diving Seagulls
This unique move doesn’t look particularly challenging. But the end range nature of the movement will put a ton of tension on the posterior shoulder and place your shoulder blades in a more favorable position posturally.
How To Do It:
Lay face down on the floor. Extend your arms over your head. Slowly bring your arms towards your hips in a slow arcing manner. Reverse the arms back to the starting position over your head. Tension is the key. The seagull should be graceful, an elegant controlled dive. Not a spastically twitching shoulder slaughter. Ten to 15 reps of bodyweight or very light resistance (five pounds or less) should work tremendously.
6- Lax Ball Art
Self-myofascial release (SMR) is all the rage these days. Athletes use it for performance, physical therapists use it for rehabilitation, and you can use it to free up posture and make the shoulders move efficiently. Active release therapy (ART) is a sub sect under the SMR umbrella and involves moving the joint while applying pressure to irritated tissue. There is no substitute for having a professional who is certified in ART to examine and work on your shoulders. If time and money are issues this self-administered technique can aid in alleviating discomfort and enhancing mobility.
How To Do It:
Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.
source. muscleandfitness.com.
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