The Fundamentals of Mobility: Upper Body

Equipment Needed: Foam Roller, Massage Lacrosse Ball, Peanut - tape two lacrosse balls together

Release exercises
1. Foam roller extention
2. Foam roller spine rolling
3. Double lacrosse ball spine release
4. Foam roller on subscap and lats
5. Levator scap on lacrosse ball
6. Post capsule with lacrosse ball
7. Pecs release with lacrosse ball
8. Upper traps release with barbell

Static stretches/ Dynamic stretches
1. Lats stretch on stability ball
2. Pecs on foam roller
3. Sleeper stretch
4. Rotation stretch with three planes of movement
5. Side lying rotation stretch
6. Wall slides
7. Pec stretch with stick
8. Split kneeling rotation with pole

Activation exercises
1. 4-point kneeling T’s and Y’s
2. Prone lying W to hands above head and back
3. Side lying L’s

Functional dynamic
1. Bodyweight row
2. Walk down to rotation
3. Walkdown to push out