if your shoulders feel tight restricted or they're not moving as freely as they
should then use this technique and you're gonna be able to release them so
that they can move and do what you want them to do hey what's up Coach E here from
Precision Movement and today I've got a great technique to help you to release
your shoulders so they move more freely and they're more mobile and this is a
technique that I learned from dr. Erin Boynton who's a friend of mine and she's
probably one of the top orthopedic surgeons specifically specializing in
shoulders in the world definitely in Canada but also in the world and she
spent 10 years as the team surgeon for the Toronto Blue Jays and if he can
imagine baseball well those guys their shoulders have a lot of issues so she's
got a wealth of experience and I'm really really happy to be able to help
to provide that experience to you so this technique is a similar to some of
the techniques that I share in my courses and programs in terms of active
self myofascial release (ASMR) and a lot of times people do foam rolling self
myofascial release but it's very passive just moving the body around or you're
ripping into tissue and the body and the muscles aren't active as well and that's
something that I bring to self myofascial release and you'll find in
this technique that improves your results okay so what you need is a
lacrosse ball or self myofascial release ball if you don't have one look on
Amazon, Google it you'll be able to find them they're everywhere and if you don't
have one you want to get started right now you can use a baseball something a
hard a golf ball be resourceful figure it out okay where you're gonna
put this is in the posterior shoulder so in this area so armpits right behind the
armpit and we're gonna move to different areas what you're going to do is get
over and put some weight into the ball now you can change how much weight you
put into the ball depending on how tender it is and some people that super
on your back there so put your weight into the ball and the first thing you're
gonna do you can do three movements is protraction and retraction of the
scapula so slide forward slide back retraction slide forward keep the elbow
straight go nice and slow and breathe rushing a little bit there cuz it hurts
slide forward keep the weight in and you're just gonna release some of that
tissue in the back there okay so that's protraction and retraction next we're
gonna go shoulder flexion extension sweeping the arm across the ground again
go slow and under control breathe let's do three sweeps trust me this hurts
there's three and then finally we're gonna do rotation so I think of the
humerus the upper arm bone that is where the rotation occurs pin that tissue down
put your body weight into the ball and now we're releasing the rotator cuff
tendons from the posterior deltoid from the lats from the teres major there's
three okay and then you just simply repeat in a different area we can go
down the body more you're gonna get a little more teres major a little more
lat less posterior deltoid same exact thing
put some weight down into it as much as you can without tensing up your body too
much because if you tense up your body too much the muscles will contract there
and they won't be able to release because they'll be contracted so it's
waiting there protraction retraction slow and controlled breathing
three times and then we're gonna sweep shoulder flexion just going up overhead
shoulder extension yeah I'm just kind of manipulating my body a little bit
rotating towards the floor just to maintain the pressure down into the ball
cuz that's the key now we're really releasing a lot here
okay and then just bend the elbows slightly so you can get good rotation
going on and ratite release the rotator cuff release and activate the rotator
cuff about three times each it's not set in stone but three is good okay so you'd
repeat that in three to five different areas in the back all around tear you
can move it all around just experiment if there's somewhere that's really
particularly tender as long as it's not burning causing like a tingling or a
burning sensation which means that you're probably on a nerve then go for
it it's gonna hurt it's supposed to hurt and if it hurts that's good because as
you do it it's gonna release feel looser and not hurt as much and then you're
gonna have greater mobility and freedom of movement of the shoulder okay so this
is something active self myofascial release is something that I recommend
you do on a daily basis for at least a week up to two three even four weeks on
a daily basis is kind of the Mac side you're gonna tap it out at that point
and then after that two to three times a week just like i prescribed here three
to five different areas three of each of the movements and that's gonna keep the
tissue gliding nicely keep stuff unstuck and help you to move freely and without
pain okay so this technique specifically I learned from dr. Erin Boynton like I
said and she's super knowledgeable and I'm very very happy to be working with
her and it's also a technique that I use extensively in terms of active self
myofascial release in all of my courses so if you have issues with the shoulders
then I suggest you check out my Shoulder Control course where
you'll find techniques like this as well as my dissociation techniques and range
expansion techniques to improve your mobility and your functional integration
techniques to take what you've built up in terms of mobility and activation and
integrate that into movement patterns that you use in the gym sport and life
so you can check that out I'll post links in the video and in the
description and at the end of this video and you can learn more about that course
ok so thanks again for checking out this technique hope it really helps you and
I'll talk to you soon peace