Mobility Session 2 (Video)

Video Transcription:

John: All right. We're back again with our resident mobility expert Dr. Lindsay Mumma for our next installment of the mobility series. Today we will be going over some shoulder mobility exercises.Dr. Mumma: So people are oftentimes complaining of tightness in their shoulders. They're kind of thinking of this area. They usually have tightness underneath. So I'm going to show just a couple easy ways to work out some of this.You are going to loop the band over the bar here just like you would for assistance with pull-ups if you needed it. John why don't you go ahead and put your elbow in there.First thing we're going to do, John is just sticking his elbow straight into the loop of the band, and he has his hand on the knife edge on the outside of the band. His shoulder is not out or in. He is actually just straight on.What he is going to do is lean into the band a little bit. So this is the blue band, which is going to give John a little bit of resistance, but not too much. He's going to get to the point where he feels a little bit of tightness under here, and when he gets to that point, he's just going to resist against the band downward with about 10% of his strength.So push down gently, hold that for about 10 seconds. Once you hold that for a little while, you're able to relax and then get to a new range of motion. So he's going to be able to lean a little bit further and feel a nice good pull underneath here. You don't really want this to feel like too much of a stretch. We're just kind of loosening up some of the tissues here. Do that three or four times, and you'll be able to get to a whole new range of motion.We can also keep the band kind of in this position, but move it back towards the shoulder. The first thing John is going to do is put his hand behind his back. So he's just standing just like this. He's going to do the exact same thing and lean forward into this, so he is resisting against the band with just a little bit of resistance, about 10% of his strength. And then, if he wants to get even more of a pull, he can lean away from the band. So go ahead and turn to your left. Now he's really going to feel that in the front part of his shoulder. This is another good one. He's going to do the same thing as before, hold theresistance for about 10 seconds, and then relax, and he'll be able to get to a new range of motion.We can keep the band around the shoulder like this and back up. What he's going to do now is kind of pull in the opposite direction. So he's going to take his hand up the band and have this looped around the shoulder joint. What he's doing now is getting a little bit of distraction on the shoulder, which is going to loosen it up. He's just sitting back in this neutral position. He's going to pull back against the band. As he does that, he's getting more pull on the triceps, laterals. He's getting kind of the whole shoulder girdle with this. As he does more resistance, he'll then be able to go a little bit further sinking down.John: What do you think is a good amount of time to spend on each one of those?Dr. Mumma: If you're doing these for about 10 seconds and maybe 3 reps each time, just spend about 30 seconds on each one of those. Less than two minutes and you have just kind of worked out a lot of that stuff. Ready to go.If you're not at the gym and you don't have a band, you can do a sleeper stretch, which I'll show really quick. You want to lay on the shoulder, not on your back, on your shoulder. Put your hand towards the ground. Oftentimes people are lacking this movement of internal rotation. In order to facilitate getting more internal rotation, I'm going to push up against my own resistance here, again about 10% of my strength. Then relax, and as I relax I'm going to be able go to a new range of motion. That's a quick shoulder mobility that you can do on your own at home if you don't have a band and you're not at the gym.John: As always, you guys are encouraged to come into class 10 or 15 minutes early to do your own mobility work. Utilize these exercises however you see fit. Or stay an extra 10 or 15 minutes after class. The more you can incorporate these into your daily routine, the better you will be able to move. Bye buddies!Dr. Mumma: See you buddies.So come see us at Triangle Chiropractic and Rehabilitation Center. We’re in the Twin Forks Office Park, right on Six Forks Road at 6060A. We’re nestled in between Sandy Forks, Six Forks and Lynn Road. So come by and see us today, and we’d love to help you out. Thanks.

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Dr. Mumma is an experienced chiropractor who has served the Raleigh area.  Learn about our Raleigh chiropractic treatments.