Welcome to Champagne Friday!
What’s that? It’s the day where the Starrett’s have a bottle of sparkling wine to celebrate having made it to the end of the week. Don’t worry, Proseco or Cava will work fine too. But do it. Invite the neighbors, have a multilevel marketing stretch party, whatever.
Today we are going to begin with a very simple mobilization of shoulder extension. There are a billion ways to work this, but you’ll find this is easy.
Test: Some kind of dip/loaded shoulder extension
Mob:
Re-test: Loaded dip/Bonus: does it change the pushup?
Homework: Wiki the muscles of the rotator cuff. The overly simple version is that some turn the arm out, and some turn the arm in. See if you can figure out on a loved one where the external rotators are.
And: Drink a bottle of champagne with some friends. Seriously. Skip the cauliflower mash and make your carbs sparkly.
Kstar
34 Responses to “Episode 05: Darth Shoulder”
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- August 14th: Rope Climb | Crossfit Westside
- Tuesday, September 13, 2011 (13-09-11) « CROSSFIT MOOSE JAW — Building a Fit Community
- Friday 1.20.11 | Crossfit Murphy
- 2/6/12 WOD | CrossFit Medina
- Pain Pt. 4
- WOD – 4/17/12 | CrossFit Regeneration
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Loving it!
Awesome stuff. Hey i think it would be really helpful if you talked about how to properly warm up and stretch before and after WODS.
Becoming the best thing I don't look forward to
every day.
Thanks Kelly
Day 4 done.
Bonus: Rotator cuffs
ah but isn't the main purpose of the RC to stabilize the humeral head within the glenoid fossa? lol
this blog is fantastic. i would love to see a post on daily mobility ideas for people who unfortunately have to sit at a desk all day. or ideas to lessen the impact. thanks for what you're doing – it's a terrific resource.
Thanks dude.
Will you ellaborate on the pain cave?
When is the ideal time to do these WODs? Would it be better to hop on a rower for 500m or so to warmup before doing some of these stretches.
this is awesome kelly – thanks!
Thanks Kelly for this blog,
I have been meaning to see a physio
for ages to get this exact info. Now you've
dropped it into my lap
you are freakin' awesome
I'll do it every day until one of us dies
all the way from Sydney, Australia
- Mick
Kelly, this blog is great. It really makes body maintenance do-able and not so overwhelming. Thank you so much for all the information. Cheers!
Sarah Compton
KStar-
Would like to understand the basic's of A@P, what book or other info would you recommend for dummies? Thanks for the blog!
Chuck O
I'm just coming off a shoulder injury (just started using my left shoulder/arm in WODs this past Tuesday), will this mobility WOD be safe for it? Should I incorporate it into my daily warm up, since my left shoulder is one of my weak points (this is my 3rd time in a year for reinjure)?
Did 4 min. total. 2 min. on a wider grip, and then closed in closer for another 2. Definitely felt it, and definitely helped in my dip. Great Stuff!
Gotta ask, and you mentioned in a few places, what's the deal with extended hold times and acquiring x minutes in a particular position? You said that it takes so many minutes to do something or other to the tissue… but it was lost on me.
Thanks in advance!
This site kicks so much ass…
Or put more correctly, this site stretches so much ass.
K Star,
Thanks so much for doing these videos! I fully intend to assign your concepts and blog as homework at my affiliate! I hope to attend one of your mobility certs soon…social hour will be on CrossFit Dominion!
MWOD + some skin the cats….Loosey goosey baby, loosey goosey
http://www.youtube.com/watch?v=uo2xOLvXxNI
MobWod: I'm an adherent! Really: Four months post-rotator surgery, but I'm going to be here every day. And it's amazing what 10 minutes feels like. Pretty much mind-expanding, too. Good luck here and thank you very much.
Jim Evans, Maine, 48m, 198.
Always like to get in some shldr flexibility work. Wasn't able to drop down too far.
My biceps were a limiting factor. Those and an old elbow injury kept this pretty mild. I got comfortable and hung out there for a minute, shake out and so on for about 10 min. Probably acrued a total of 7 minutes in the stretch.
Used a bar in the squat rack at armpit height. Hands touching was most comfortable since it seemed to take the stress of the elbow.
I am having problems with this. I am a bigger guy and just cannot get in a position that does not bother my elbows. The videos are helping keep it up.
How do I apply to do an Internship with Kstar? I am in my last semester at Coastal Carolina University, finishing up a bachelors in Exercise Science. However, my ultimate degree goal is a D.P.T. I have no experience with people this talented or committed to helping others in such an amazing way. I would love to come out and learn.
awesome. really felt it around the medial border of the scapula. used the sink, and felt it a bit in my elbows do to weak grip on sink edge. thanks again!