Hoopers Beta | How to Increase Shoulder Mobility for Climbers @HoopersBeta | Uploaded October 2021 | Updated October 2024, 12 hours ago.
Links to website, social media, t-shirts, and more: https://linktr.ee/hoopersbeta
Playlist of all our shoulder-related videos: youtube.com/playlist?list=PLoxfqGRSN_tFiHzQ7j7hCzBr035OAf1l7
// MORE INFO //
For more content like this as well as in-depth blog writeups and links to research articles, go here: hoopersbeta.com
// PRIVATE PT CONSULTS //
Want an in-person or e-consult with Jason? Go here: hoopersbeta.com/private-sessions
// MEMBERSHIPS //
Join the HB fam to get access to various perks, like priority comment responses:
youtube.com/channel/UCsqZk5V2d44TNLRFSI5aVfg/join
// SHOP & SUPPORT (affiliate links - not sponsored) //
- Hooper's Beta T-Shirts: teespring.com/stores/hoopersbeta
- Resistance Bands: amzn.to/3mRUwFX
- Crane Scale: amzn.to/3wuLDrp
- Lacrosse/Massage Ball: amzn.to/3hot8OD
- Stainless Steel Massage Tool (or just use a butter knife): amzn.to/2L5F1xa
- Adjustable Dumbbells (pricey but useful!): amzn.to/38FPG9Q
- Emile's Favorite Climbing Shoes: amzn.to/3hpC1Yq
- Jason's Favorite Climbing Shoes: amzn.to/2WS8QE0
- Our Favorite Chalk: amzn.to/3pqTa6T
- MFD/Cupping - 24-Cup Set: amzn.to/3dAT9ZN
- BOSU Balance Trainer: amzn.to/3ttN88F
- Body Blade: amzn.to/3yY1dwb
// TIMESTAMPS //
00:00 Intro
00:15 BEFORE YOU DO THESE EXERCISES!
00:33 Exercise Chart
00:41 Exercise 1
00:58 Exercise 2
01:30 Exercise 3
02:03 Exercise 4
02:21 Exercise 5
02:47 Exercise 6
03:28 Frequency and Notes About Mobility
03:57 Outro and Bloopers
// SHOW NOTES //
Episode 93
INTRODUCTION
In this video, we are going over a quick shoulder mobility routine designed to improve functional mobility and fix or prevent GIRD (glenohumeral internal rotation deficiency)
But before we get started I need to make one thing clear: you need to watch our video on testing shoulder mobility FIRST, before you decide to start this routine. That video will help determine if you have hypomobile shoulders, and thus would benefit from this video, or hypermobile shoulders, in which case you should not perform these exercises.
THE ROUTINE
In this routine, you may find some stretches are more necessary for you than others. Or, you may notice a few are super easy! It is OK to focus more on the stiff areas and ignore ones where you already have great mobility.
Note: There are, of course, other effective shoulder stretches. But this is a simple, easy program with minimal position changes that can be done in a short amount of time. I’ve put together a chart to help you follow along, and now let’s go through the exercises!
Thoracic Extension on Foam Roller
For this you’ll want to lie on the ground with the foam roller across your mid / upper back. Support your head by clasping your hands across the back of your head. Lift your butt up off of the ground, and roll back and forth throughout the mid back region. Perform for 1-2 minutes.
Pectoral Stretches (hands low, 90/90, and overhead)
Here you can use a door, corner of a wall, or a solid post if needed. I recommend doing a 2 handed version for max efficiency, but if you only have 1 sturdy post around, a single-arm version is fine.
Start with hands down low, about 45-60 degrees out to your side, and fingers pointing down and out. Elbows should be slightly bent. Step forward with one leg until you feel a gentle stretch across your chest and/or shoulders. Hold for 30-45 seconds, then move your hands up until they are in the 90-90 position (90 degrees of elbow bend, shoulders at 90 degrees out to the side). Hold for 30-45 seconds, then move your arms up to an overhead position (about 120 degrees of shoulder abduction). Fingers should now be pointed up and out, elbows slightly bent. Hold for 30-45 seconds.
Latissimus Dorsi Stretch
For this, a doorway or post is once again very useful. Grab the post or door frame with your thumb *up*. This is key to prevent shoulder discomfort and it improves the stretch. Your bicep should be close to your ear at this point. Next, shift your weight away, creating a stretch in the lats. You may feel an added stretch if you add in a bit of rotation at your hip/trunk. Hold for 30-45 seconds, then let’s move on.
Ran out of room!! For the rest, please check out the show notes:
hoopersbeta.com/library/how-to-increase-shoulder-mobility-underrated-skills-for-climbers
// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.
// PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
// FOLLOW US ON INSTAGRAM @hoopersbetaofficial //
instagram.com/hoopersbetaofficial
#trainclimbsendrepeat #climbingtraining #physicaltherapy
Links to website, social media, t-shirts, and more: https://linktr.ee/hoopersbeta
Playlist of all our shoulder-related videos: youtube.com/playlist?list=PLoxfqGRSN_tFiHzQ7j7hCzBr035OAf1l7
// MORE INFO //
For more content like this as well as in-depth blog writeups and links to research articles, go here: hoopersbeta.com
// PRIVATE PT CONSULTS //
Want an in-person or e-consult with Jason? Go here: hoopersbeta.com/private-sessions
// MEMBERSHIPS //
Join the HB fam to get access to various perks, like priority comment responses:
youtube.com/channel/UCsqZk5V2d44TNLRFSI5aVfg/join
// SHOP & SUPPORT (affiliate links - not sponsored) //
- Hooper's Beta T-Shirts: teespring.com/stores/hoopersbeta
- Resistance Bands: amzn.to/3mRUwFX
- Crane Scale: amzn.to/3wuLDrp
- Lacrosse/Massage Ball: amzn.to/3hot8OD
- Stainless Steel Massage Tool (or just use a butter knife): amzn.to/2L5F1xa
- Adjustable Dumbbells (pricey but useful!): amzn.to/38FPG9Q
- Emile's Favorite Climbing Shoes: amzn.to/3hpC1Yq
- Jason's Favorite Climbing Shoes: amzn.to/2WS8QE0
- Our Favorite Chalk: amzn.to/3pqTa6T
- MFD/Cupping - 24-Cup Set: amzn.to/3dAT9ZN
- BOSU Balance Trainer: amzn.to/3ttN88F
- Body Blade: amzn.to/3yY1dwb
// TIMESTAMPS //
00:00 Intro
00:15 BEFORE YOU DO THESE EXERCISES!
00:33 Exercise Chart
00:41 Exercise 1
00:58 Exercise 2
01:30 Exercise 3
02:03 Exercise 4
02:21 Exercise 5
02:47 Exercise 6
03:28 Frequency and Notes About Mobility
03:57 Outro and Bloopers
// SHOW NOTES //
Episode 93
INTRODUCTION
In this video, we are going over a quick shoulder mobility routine designed to improve functional mobility and fix or prevent GIRD (glenohumeral internal rotation deficiency)
But before we get started I need to make one thing clear: you need to watch our video on testing shoulder mobility FIRST, before you decide to start this routine. That video will help determine if you have hypomobile shoulders, and thus would benefit from this video, or hypermobile shoulders, in which case you should not perform these exercises.
THE ROUTINE
In this routine, you may find some stretches are more necessary for you than others. Or, you may notice a few are super easy! It is OK to focus more on the stiff areas and ignore ones where you already have great mobility.
Note: There are, of course, other effective shoulder stretches. But this is a simple, easy program with minimal position changes that can be done in a short amount of time. I’ve put together a chart to help you follow along, and now let’s go through the exercises!
Thoracic Extension on Foam Roller
For this you’ll want to lie on the ground with the foam roller across your mid / upper back. Support your head by clasping your hands across the back of your head. Lift your butt up off of the ground, and roll back and forth throughout the mid back region. Perform for 1-2 minutes.
Pectoral Stretches (hands low, 90/90, and overhead)
Here you can use a door, corner of a wall, or a solid post if needed. I recommend doing a 2 handed version for max efficiency, but if you only have 1 sturdy post around, a single-arm version is fine.
Start with hands down low, about 45-60 degrees out to your side, and fingers pointing down and out. Elbows should be slightly bent. Step forward with one leg until you feel a gentle stretch across your chest and/or shoulders. Hold for 30-45 seconds, then move your hands up until they are in the 90-90 position (90 degrees of elbow bend, shoulders at 90 degrees out to the side). Hold for 30-45 seconds, then move your arms up to an overhead position (about 120 degrees of shoulder abduction). Fingers should now be pointed up and out, elbows slightly bent. Hold for 30-45 seconds.
Latissimus Dorsi Stretch
For this, a doorway or post is once again very useful. Grab the post or door frame with your thumb *up*. This is key to prevent shoulder discomfort and it improves the stretch. Your bicep should be close to your ear at this point. Next, shift your weight away, creating a stretch in the lats. You may feel an added stretch if you add in a bit of rotation at your hip/trunk. Hold for 30-45 seconds, then let’s move on.
Ran out of room!! For the rest, please check out the show notes:
hoopersbeta.com/library/how-to-increase-shoulder-mobility-underrated-skills-for-climbers
// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.
// PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
// FOLLOW US ON INSTAGRAM @hoopersbetaofficial //
instagram.com/hoopersbetaofficial
#trainclimbsendrepeat #climbingtraining #physicaltherapy
