Every athlete has flaws which need fixed. Swimmers need tohave improved scapular stability and external rotation strength. Divers need more lumbar spine stability and thoracic spine mobility. Hockey players need more hip internal range of motion and gluteal strength. Stay at home moms need a workout that kicks their keysters, taking them away from the “typical” life at home.
Despite these specialties there are specific problems which arise in almost every population, and in response, one has to come up with a central group of exercises to help combat the flaws commonly noted. Here are my go to exercises in nearly every population:
2. Shoulder Extension with Band
If you have a messed up shoulder and you have pain during this exercise, I suspect two things:
- You are doing it wrong
- Your shoulder’s pain is not musculoskeletal in nature
3. Thoracic Spine Foam Roll
I know what you are thinking, this is the stereotypical foam roll exercise with the foam roll lying perpendicular to the spine and you rock back and forth. Well, this is a bit different (not a ton, but different). Adjust the foam roll parallel to your spine, having your head and pelvis on the foam roll. Have your feet and hands on the ground for balance and rock back and forth. This will improve the soft tissue of the paraspinal muscles and provide a rotary mobilization to the thoracic spine.
4. Single Limb Hip Thrust
At COR we love effective, aggressive medicine ball drills. This drill allows athletes to improve coordination, rotational power, thoracic extension and rotation. Once you begin to master this movement, the move should be transitioned to a speed drills letting you drive from one leg to the other with rapid rotations. This exercise is excellent for any sport requiring rapid shoulder extension (baseball, swimming, water polo, etc.).