Overhead Arm Stretch

Overhead Arm Stretch


Round is the best, but Atlas stone would be the best Right? Concrete, okay? You can also use a big kettlebell, something that will dig into you quite a bit. Okay? So, you’re going to put the ball right between your shoulder blades. Feet are going to be up. You can do this in a number of different positions. This is the basic one that I’ll show you. Feet are up. Your head, we don’t want it on the ball, and we don’t want it up here. Just in the middle there. Okay, so you’re going to keep your head in the middle, and that’s going to be your judge as an athlete and as a coach. If you can keep your elbow locked and your arm is going in line or especially behind your ear with your head in this position, then you’ve got sufficient range of motion there. If not, you’ve got some work to do. But head in this neutral position. Elbows are locked. Hands are directly on the outside of the ball. Why? To put you in that externally-rotated position. So we’re going to stretch you in that with the shoulder externally rotated. You’re going to let the ball fall slowly back, as far as it will, and you’re going to try to hold that for about 20 seconds. Okay? Very important to keep the elbows locked. If I’m doing this with an athlete and they’re not able to keep their elbows locked, guess what I’m going to do. I’m going to put a band around their elbows. Let me show you what that looks like. And you’re going to make three loops. You can do this yourself. Put it right on the elbow, or just up above the elbow, and you’ll do the same thing. So anyone that struggles with lockout overhead, you’ll see their elbows and their arms straighter than you ever have in their life. Okay? So, again getting in the same position, and the same position, and that will extremely help their lockout, and again, you can usually see an immediate difference. It’s pretty, I like to call things magical sometimes. It’s pretty magical. The other one, if the lockout is more specifically the issue than anything, or if they need extra work with the lockout, you would get a green band, put this one just slightly above the elbow, bend, and straighten. Slowly, do 10 reps per arm between sets, okay?

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