Got Shoulder Issues? More Assessment

If you are dealing with limited shoulder mobility and shoulder pain, there are many mobility tests you can use to assess your current ability to achieve full range of motion. One in particular that I like is floor or wall scapula slides. The floor version is the regressed version while the wall version will be slightly more challenging.

Floor Scapula Slide:

You should be able to keep most of your forearm in contact with the floor or wall while going through the exercise without compensating at other areas. If you cannot, then you know you have some work to do to regain full range of motion.

While doing the assessment, you want to maintain a neutral lumbar spine. Avoid excessive lower back arching or ribcage flaring. We want to ensure you are actually achieving thoracic extension. Try to slightly pack the chin as well to keep the cervical spine fairly neutral as well.

Video:

Wall Scapula Slide:

Same execution instructions as the floor version.

Video:

This article is just a snippet. For the full comprehensive article on assessing and treating shoulder pain so you can come back healthy and strong, please check out John Meadows' website, MountainDogDiet for paid customers. Or receive personal training directly from me at the Greensburg, Pennsylvania LA Fitness for the full plan to get your shoulders back to life!