Hello
Here's a routine I like to use to prevent shoulder pain/problems.
I hope it can help someone.
Camel Cat x 10
Foam Roller on Lats x 10
Table top legs locked ballistic rotations x 12 per side
Table top legs locked t-spine extension x 12
Chin retractions x 12
Foam Roller TSpine Ext x 10
Lax Ball on subclavius x 1 min
Lax Ball on Infraspinatus x 2 mins
Lax Ball on teres x 2 mins
Levator Scap active stretch on wall x 6
Levator Scap stretch x 30 secs
Suboccipitals stretch x 30 secs
Corner pec minor stretch x 30 secs
Wall slides x 12
Doorway single arm chest stretch x 20 secs
Wall slides x 12
Doorway single arm chest stretch x 20 secs
Foam Roller supine flies, arm lowering, prayer stretches x 8 of each
Reach Roll Lift 2 x 7
Pec Minor Stretch x 30 secs
Lap Pulldown scap retractions 2 x 8
Table top prone I, Y, T x 30 of each(no rest in between)
Table top prone dumbbell IR 2 x 10
Dumbell ER elbow against knee 2 x 10
PNF Diagonals 2 x 10
Low cable 1 arm rows 3 x 10
Pec Minor Stretch x 30 secs
Levator Scap stretch x 30 secs
Suboccipitals stretch x 30 secs
Half kneeling 1 arm cable row 3x 10
Subscapularis pushups or pushup matrix
Dumbell supine punches 2 x 15
Dumbell rear delt sequence 2 x 15
Doorway single arm chest stretch x 30 secs
QL stretch in doorway x 30 secs
Chin retraction-extension-rotation progressions
