The lack of a quality shoulder and arm care program can wreak havoc on your strides in the weight room, on the performance field/court, and in your overall health. However, if long-term resilience and robust shoulder health is your goal, you'll want to check out this 6-part warm-up routine.
The Side-Lying Book Opener is my absolute go-to drill for basic shoulder and thoracic (upper back) mobility. Most folks miss the boat when it comes to shoulder prep and just think that activation and stability are important. Those two items are definitely paramount in shoulder health, but, once established, it's crucial to stack mobility on top of stability, which is why I'm a big fan of this drill.
Be sure to keep the rest of your body stable as you perform this drill. Some folks have a tendency to let that top leg slide off the foam roller. This ultimately defeats the purpose of the drill, because it ends up creating mobility at the lower back rather than in the true target areas: upper back and shoulders. Keep that top leg glued down to the foam roller, while following the moving hand with your eyes (and head) throughout each rep.
HOW TO USE:
Perform 2 sets of 8 reps per side.
Like what you read?
Sign up now to get the latest tips and advice
Matthew Ibrahim is a Strength & Conditioning Coach with a strong passion in athletic development and sport performance. A highly sought-after resource and thought leader for strength coaches and sports rehab pro's alike, he has consulted with the likes of EXOS and has been featured in major publications such as Men's Fitness. As someone who stresses the value of walking the walk alongside his athletes, he has continuously pursued athletic endeavors in powerlifting (competed twice), kettlebell hardstyle training, and weightlifting. Currently, he is a graduate student at Rocky Mountain University obtaining his M.S. degree in Sport Performance.