Shoulder “Dislocates”
They have an intimidating name, but they are one of our favorite shoulder movements, and certainly a staple in daily mobility work. Shoulder “Dislocates” will stretch your chest musculature, biceps, and forearms all in one shot, while also taking the shoulder joint through a massive range of motion. This is an excellent movement to be done before doing overhead lifts like Pull-ups/Chin-ups, Military Press, and Handstand Push-ups. A jump stretch band, Dowel or broom; or a length of rope are all good options to be used for this drill. The wider you grip the band, dowel, etc the easier the movement is. Start wide and find a width that is comfortable. This is also a great movement to open your chest, biceps, forearms, and shoulders after sitting at the computer for a little while.
Shoulder “Dislocates” 2-4 sets of 8 reps
First, remember that you are not actually dislocating your shoulder. This is borrowed from gymnastics. Gymnasts use this movement to open their shoulders and prepare their body for the incredible movements that they do.
A jump stretch band or a rope is a great tool for this, a broom stick also works.
Stand feet shoulder width. Place your hands as far apart as possible on your band or dowel.
Start with the band/dowel across your hips, overhand grip, hands closed, and elbows straight.
Slowly raise the band/dowel overhead and then behind you until it is directly behind your shoulders.
Return to the starting position and repeat for reps.
If this is too easy you can narrow your grip width slightly. The goal is not to keep narrowing your grip. Just find a grip that gives you a nice stretch through your chest, biceps, shoulders, and forearms.
Remember to keep your shoulders down so you are not shrugging. Also, be aware of your pelvis and lower back. Make sure to keep your pelvis level and your lower back neutral, so you are not arching your lower back.
