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Good morning guys Tony Maritato here licensed physical therapist and I get a
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lot of questions about my favorite shoulder mobility program so I'm going to
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give you three exercises that I use almost on a daily basis to keep the
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shoulder complex nice and healthy. Now I have a tendency to get really tight
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shoulders it's early in the morning right now I haven't done any exercise if I turn profile to the camera for me that's about it that's comfortable full
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range of motion clearly it's not 180 degrees my shoulder should be straight overhead or my hand
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and it's just not so what i try to do to lose loosen my shoulders up it's called a bar pass
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through now you can do it with a cord you could do it with a broomstick a dowel rod whatever you
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have handy it doesn't have to be anything heavy but basically all i'm doing is i'm grabbing out
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on the ends. And what's important with the pass-through is I'm actually pulling
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on the bar. I'm trying to stretch the bar. Now because the bar is not going to
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stretch, you're not going to see any difference. But as I pull out, I can feel
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tightness along the outside posterior aspect of the shoulder So my lats my tricep my posterior delt they working to pull on the bar I start with my elbow straight bar about waist level and just nice and easy I
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pass through. If I can go at least overhead, that's awesome. Maybe some of you will just get there
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If I had a problem in, let's say, the left shoulder, what I might do is I might favor that
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left shoulder in the beginning keep that left shoulder down nice and low as the shoulder loosens
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up I can start to go a little bit higher and start to get a little more range of motion until
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eventually I'm completely overhead full pass through come all the way back but the important
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part here is pulling on the bar stretching the bar from profile perspective I can come here I can
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certainly come straight down if I don't have the mobility yet but the goal would
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be to create some space between the back upper thoracic and the bar itself so
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I'll do about 10 pass throughs this will kind of get the entire shoulder complex
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warmed up then I like to hold the dowel rod in a vertical position let it drop over the arm so it running almost parallel with the forearm With my other hand I grab underneath and I get a little bit of an
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external rotation stretch. I can do this with the elbow in front of me. I can do it with the elbow
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to the side. I would always want to do both shoulders. Now, this is more of a joint capsule
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stretch it's not really a muscular stretch i'm stretching the connective tissue inside the joint
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inside the shoulder itself so you can hold this for 20 30 seconds you can hold it for a minute
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since it's not a muscular stretch it's a connective tissue stretch you want to do a lighter intensity
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longer duration stretch but the rules don't necessarily apply as if i was trying to stretch
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muscle. And then the final one that I like to do is real simple. I like to come from behind the body
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The bar is sitting down kind of across the top of the shoulder blades, the spine of the scapula
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And from this position, we're just going to do a little trunk rotation. And what I'm trying to do
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is I trying to point the bar straight ahead and straight ahead The motion is coming from the hips but I getting kind of thoracic opening I squeezing the shoulder blades together behind my body I getting the trunk rotation if I
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pick a spot to focus my gaze on what's gonna happen is I'm gonna get
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cervical rotation trunk rotation hip rotation all of which while I am in this
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vertical arm position so I'm getting a little external rotation with the motion
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and obviously that any rotational sport any throwing sport we want to include
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the entire body I'm even mobilizing the ankle the hips the knees when I have a
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patient who's had any kind of lower body injury or trauma we do a lot of trunk
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rotation and standing because that just gets all of the joints of the body
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moving in a way that we want. So those are my three favorites. We've got the bar
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pass-through, we've got the external rotation in front and to the side, and
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then we've got over the back trunk rotation. If you have other questions
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other thoughts or ideas, let me know down in the comments. If you haven't already subscribed, I'm trying to grow the channel so please support it by
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subscribing and I'll catch you guys on the next video
