Mobility And Shoulder

Priorities

• Hips.
• Hamstrings.
• Thoracic spine.
• Right shoulder and labrum-safe stability.
• Ankles, groin, calves, and hockey recovery.

Daily 10-15 min mobility menu

• Couch stretch.
• Deep squat holds.
• Hip airplanes, assisted as needed.
• Thoracic rotations.
• Dead hangs if shoulder tolerates them.
• Light Jefferson curls only if safe and controlled.
• Shoulder CARs.
• 90/90 transitions.
• Cat/cow.
• Banded external rotations.
• Wall slides.
• Band pull-aparts.

Warm-up structure

Use 10-15 min before lifting and hockey:

1. Raise temperature for 2-3 min.
2. Mobility for 5-7 min: hips, hamstrings, shoulders, T-spine.
3. Activation for 3-5 min: glute bridges, band pull-aparts, dead bugs, scap pushups, mini-band walks.
4. Ramp-up sets before working sets.

Shoulder rules

• No painful pressing angle.
• Prefer incline pushups, landmine press, neutral-grip dumbbells, rows, carries, and controlled bands.
• Stop if there is pinching, slipping, sharp pain, or apprehension.
• Add pulling and scapular control before chasing pressing volume.

Hockey recovery

After hockey, do 10-15 min:

• Hip flexor stretch.
• Groin/adductor mobility.
• Calf stretch.
• T-spine rotations.
• Easy shoulder CARs.
• Breathing downshift.