Another class for Shoulders and Scapula

Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.

Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexion PAILs/RAILs (Elevated Sit Back Position)
23:54 Shoulder Flexion Lift Offs (Elevated Sit Back Position)
28:08 Shoulder Adduction PAILs/RAILs + Passive Range Holds (Standing Base)
45:15 Scapular Protraction PAILs/RAILs (Half Kneeling Base)
1:00:40 Finishing CARs

We'll be addressing more linear planes of the shoulder like Flexion and Adduction. Then we'll also address Scapular Protraction.

Shoulder Flexion..
In conventional fitness we've create many overhead movements like shoulder presses, handstands, pull-ups, and lat pulldowns. All which require good Shoulder Flexion. Though if you assess the average persons shoulder, they lack the ability to bring their shoulder up into Flexion vertically (without weight). If we can't do this unloaded, it will not be a recipe for success when we add weight and allow gravity to force your joints into those ranges of motion that they don't have strength and control in..yet. That's why we're here. Give those shoulders the perquisite range of motion needed to express all the movements you've grown to love, and to be able to do them at a higher level with more resiliency.

Shoulder Adduction is a forgotten range that rarely gets trained. Our flow of connective tissue is very interconnected, and it's important to strengthen as many lines of tissue possible. If it's challenging to hold your arm in place, you can also do a similar setup against the wall (facing forward), or you can kneel down towards the floor and use the ground as your block. Find the end of your active range of motion, then see if you can use your block to push you into a little more passive range of motion.

Scapular protraction is a range that we typically rest in our daily lives. Most have okay passive range of motion here because of that, but lack the active strength and control behind it. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements.

Hope y'all like the class!