Shoulder Flexibility Exercises

[vagymmomma]

My DD is a rising level 5 gymnast (hopefully, ). Her coaches say she is the strongest athlete on the team (speaking from purely a muscular point of view), and she excels at skills and events requiring strength (bars/vault). However, they think she needs to work on her shoulder flexibility as they look ahead to level 6. Does anyone have any suggestions on fun exercises or games that can be used to improve shoulder flexibility? Her coaches showed me an arm stretch that we're supposed to work on with her, but any and all suggestions would be appreciated.

Thanks!

 

[BlairBob]

You can get a jump rope, or rope, piece of cord, or theraband and hold it in each hand in front of you. Not lift it over your head and behind you. Bring your hands closer together. You can also do one arm at a time. It's called a stick dislocate sometimes. Look for a youtube video. You can also use different grips like undergrip or eagle/L-grip. 10-15x.

Look for another movement called Wall Slides. You sit against a wall with your elbows and shoulders at 90 degree angles and your forearms against the wall. Now slide your fingers directly upwards until you cannot move them anymore. Hold for 10s, slide down. Repeat 10x

Look up something called a Cuban Press.

Look up shoulder mobility by Eric Cressey.

Hang on a bar and do a skin the cat. Hold the bottom position. You can also sit in a pike, reach behind you and lock your pinkies and extend your arms as far away from your butt as possible. It's called shoulder extension.

Cat stretch. Look it up.

 

[CreateMagic]

Standing up, put your hands on a beam (or back of a chair or a table) and drop your head through your arms keeping your arms (and legs, fwiw) straight.

Bridge with armpits towards a wall and push shoulders open towards wall.