Scapular Mobility

A quick progress update. My shoulder rehab is going really well. My ROM is nearly at "normal". I'm still not as flexible as I once was, but I'll get there. I've made steady increases over the past month, but the past two weeks have brought the most noticeable differences. I've been doing so much more with my arm (putting on my seat belt with my left arm and actually holding my blow drier in my left hand). I've also increased my flexibility and stretched out some of those really tight muscles.

I have been talking to a few people about my next phase of recovery. Once I've reached full ROM (about two weeks or so) I'll begin working on improving strength. I've already started working some isometric exercises like bandwork and even pushups and rows. The key to these movements are keeping them slow and really stress PERFECT form. I focus on squeezing my shoulder blades together and really activating my scapular muscles.

Jerry and I were chatting earlier this week and he mentioned joint mobility exercises. These are small movements that focus on particular muscle groups and strengthen them simply by using them. So often in Crossfit (and in the gym in general), we only have a limited amount of time. We make compromises. Instead of spending 15 minutes on joint mobility, we go straight for the big movements... the pullups, the pushups, the barbell work.

For most people (including me) this is the fun part of working out. Unfortunately, these movements tend to neglect some of the smaller muscle systems that are activated by doing joint mobility exercises. Jerry's mentioned Steve Maxwell as a great resource for some examples of these movements. Maxwell is in his 50's and has a better looking body than most of my body building ex-boyfriends. Congratulations for him.. not so much congratulations for me. Sigh. I digress.. Maxwell does a lot of stretches and body weight work, but he also incorporates kettlebells into his exercises.

The second link has plenty of really great exercise videos for the injured and far from injured alike. I also found this video that has a ton of exercises. The guy isn't in as great a shape as Maxwell. But the movements are good, and he keeps his shirt on. You may want to take notes, because he goes through them quickly and without explanation. The key is to keep your mind focused on pulling your shoulders back and activating your scapular muscles.



I'll be in for a workout tomorrow. I'm thinking something crazy.. a total leg workout... maybe legs and abs.. Yikes. Any other injured Crossfitters are welcome to join!