Saturday, November 26, 2016

Shoulder Stability - Scapular Mobility Work with Micro-Band

I often have my swimmers do a giant set of "y-pulls", "pull-backs", and "pull-aparts". It is a great combination that, when done properly, is a great promoter of shoulder stability and scapular mobility. A couple of finer points to observe when performing or coaching these:

  • The head should remain in a neutral position - no craning or straining of the neck.
  • The scapulae should be moving throughout these movements. There should be noticeable adduction and abduction.
  • Don't sacrifice movement quality for extra repetitions. If you find yourself mindlessly flopping away at these, rather than do 20+ reps, reduce the number of repetitions to 10 or less and do more sets.
Let me know what you think in the comments below or on YouTube. Thanks!

2 comments:

Peterako said...

Similar to what I try (unweighted) lying down Boris.

I'm very envious of your shoulder mobility on the top (first motion) and may try to get some bands and give this program a shot.

Thanks.....

Boris said...

Thanks Pete. The y-pulls are basically like doing dislocates with a bar - part of increasing range of motion is making sure you adduct the scaps and allowing the hands to travel outward.