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working on mobility

Stick with DeFrancoes as it is easy to follow. Both are good. I do something very similar to DeFrancoes with my clients.
 
Is there anything you could recommend especially with shoulder mobility/ scapula stabilisation/depression? Just some stuff I can do a few times a week?

I also got a small hard ball to do soft tissue work on the pecs, do you recommend this?
 
Shoulder Circles (full ROM) then shoulder dislocates, snow angels on a foam roller or scapula wall slides, thoracic spine rotation and extension exercises. Ball work into pecs, rotator cuff and lats. Should take 5 to 10 if you push through it.
 
Shoulder Circles (full ROM) then shoulder dislocates, snow angels on a foam roller or scapula wall slides, thoracic spine rotation and extension exercises. Ball work into pecs, rotator cuff and lats. Should take 5 to 10 if you push through it.

Full ROM shoulder circles would just be slow and controlled, I assume?

Shoulder dislocates with a broom handle or band?
What kind of rotation/extension stuff would you recommend?

And I am glad you are posting, I missed reading your posts.
 
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Slow and controlled circles move your scapula fully. Always use a stick as the bands allow you to cheat.

For extensions I use a foam roller and lie on it starting just below my shoulder blades. Ass should always be on the floor.with knees bent and tight abs pressing your lower back so it does not move (easy to cheat and do all the movement in your lower back than upper back). Bend your upper back over the foam roller until you can go as far as possible (usually head to ground). Support your head and neck with your hands and try to touch your elbows together to bring your scapula out of the way. Do a mini curl up and repeat. Always do them slow and controlled. They should be on the mag mobility dvd.

For the rotations do the quadruped rotations that should also be on the DVD.
 
Shoulder Circles (full ROM) then shoulder dislocates, snow angels on a foam roller or scapula wall slides, thoracic spine rotation and extension exercises. Ball work into pecs, rotator cuff and lats. Should take 5 to 10 if you push through it.

Awesome. I'm doing all of them at the moment.

Injured right shoulder 7 weeks ago. Been doing physio exercises and I just realised today that the right one has more mobility than the left. Better start doing both sides!
 
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