https://mobility-guide.netlify.app/body-region/shoulders/index.html Hugo en-us https://mobility-guide.netlify.app/pain-prescriptions/shoulder/anterior-shoulder-pain/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/pain-prescriptions/shoulder/anterior-shoulder-pain/index.html A multi-step protocol for managing front-of-shoulder pain through soft tissue work, mobilization, and stability exercises. https://mobility-guide.netlify.app/strength/upper-body/bench-press/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/strength/upper-body/bench-press/index.html The barbell bench press builds pressing strength through the chest, shoulders, and triceps. Setup, coaching cues, and progressions. https://mobility-guide.netlify.app/mobility/upper-body/shoulder-cars/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/shoulder-cars/index.html Shoulder controlled articular rotations (CARs) for joint health and range of motion. https://mobility-guide.netlify.app/recovery/myofascial-release/t-spine-roller-smash/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/recovery/myofascial-release/t-spine-roller-smash/index.html Foam roller mobilization for the thoracic spine and upper back. Improves overhead, press, and front rack positions. https://mobility-guide.netlify.app/strength/bodyweight/100-pushups-program/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/strength/bodyweight/100-pushups-program/index.html A progressive program to build up to 100 consecutive pushups through structured volume increases over 6 weeks. https://mobility-guide.netlify.app/pain-prescriptions/shoulder/posterior-shoulder-pain/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/pain-prescriptions/shoulder/posterior-shoulder-pain/index.html A multi-step protocol for managing back-of-shoulder pain through soft tissue work, mobilization, and stability exercises. https://mobility-guide.netlify.app/mobility/upper-body/wall-slides/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/wall-slides/index.html Wall slides for scapular control and overhead shoulder mobility. https://mobility-guide.netlify.app/mobility/upper-body/sleeper-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/sleeper-stretch/index.html Sleeper stretch for shoulder internal rotation and rotator cuff flexibility. https://mobility-guide.netlify.app/mobility/cars/shoulder-cars/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/cars/shoulder-cars/index.html Shoulder controlled articular rotations for joint health, range of motion assessment, and daily maintenance. https://mobility-guide.netlify.app/recovery/myofascial-release/shoulder-rotator-smash-and-floss/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/recovery/myofascial-release/shoulder-rotator-smash-and-floss/index.html Lacrosse ball mobilization for the shoulder rotator cuff and posterior deltoid. Improves hanging, front rack, and pressing positions. https://mobility-guide.netlify.app/mobility/upper-body/shoulder-capsule-mobilization/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/shoulder-capsule-mobilization/index.html Banded and loaded shoulder capsule mobilization for overhead, press, hang, and front rack positions. https://mobility-guide.netlify.app/mobility/upper-body/shoulder-dislocates/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/shoulder-dislocates/index.html Shoulder dislocates with a band or stick for full-arc shoulder mobility and front rack prep. https://mobility-guide.netlify.app/mobility/upper-body/bully-extension-bias/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/bully-extension-bias/index.html Banded bully stretch with extension bias for shoulder hang and press position improvement. https://mobility-guide.netlify.app/mobility/upper-body/banded-lateral-opener/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/banded-lateral-opener/index.html Banded lateral opener for shoulder external rotation and front rack and press mobility. https://mobility-guide.netlify.app/mobility/spine-and-core/anterior-compartment-mobilizations/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/anterior-compartment-mobilizations/index.html Lacrosse ball anterior neck and shoulder compartment mobilizations for overhead, front rack, and hang positions. https://mobility-guide.netlify.app/mobility/upper-body/reverse-sleeper-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/reverse-sleeper-stretch/index.html Reverse sleeper stretch for shoulder external rotation and overhead and front rack mobility. https://mobility-guide.netlify.app/mobility/upper-body/classic-triceps-lat-stretch/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/classic-triceps-lat-stretch/index.html Wall-assisted triceps and lat stretch for overhead and front rack position improvement. https://mobility-guide.netlify.app/mobility/upper-body/sink-mobilization/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/sink-mobilization/index.html Squat rack or countertop-assisted shoulder mobilization for hang and press positions. https://mobility-guide.netlify.app/mobility/upper-body/super-front-rack/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/super-front-rack/index.html Banded super front rack mobilization for overhead and front rack shoulder positions. https://mobility-guide.netlify.app/mobility/upper-body/overhead-distraction-external-rotation/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/overhead-distraction-external-rotation/index.html Banded overhead distraction with external rotation for overhead and front rack position mobility. https://mobility-guide.netlify.app/mobility/upper-body/elbow-flexion-extension-prescriptions/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/upper-body/elbow-flexion-extension-prescriptions/index.html Lacrosse ball and band techniques to resolve elbow flexion and extension restrictions for front rack positions.