DPT Shoulder Flows
DPT Shoulder Mobility Test and Mobility Flow
You will need a Lacrosse Ball, a 1 1/8” Superband, a PVC Pipe or Broomstick, and a Pull Up Bar
Overhead Mobility Wall Sit Shoulder Flexion Test
Equipment Needed - Lacrosse Ball - 1 1/8" Super Band - PVC Pipe or other dowel/broomstick
Pull Up Bar Lacrosse Ball Pec with Active Movement, 30-60 seconds per side
Lacrosse Ball Posterior Shoulder Smash/Wiper, 30-60 seconds per side
Lacrosse Ball Lat Smash, 30-60 seconds per side
Lacrosse Ball Upper Rib Mobilization with Shoulder Flexion, 10 reps/side
Banded Lat Distraction with Contract/Relax, 5 pulls/side
Overhead Hollow Hang Lat Stretch - Overhand and Underhand Grip - 3 reps of 5-10 Breaths
- PVC Flagpole Stretch, 5 Breaths in each hand position
- PVC Around the Worlds, 5 each direction
- PVC Pass Throughs, 5 reps
DPT Shoulder Activation Phase 1
You will need a 1/2” and a 1/4” Super Band and something to anchor it to.
1-2 Sets Each
Bilateral Banded Shoulder External Rotation, 15 Reps
Banded Shoulder Internal Rotation, 15 Reps/Side
Banded Horizontal Abduction Band Pull Apart, 15 Reps
Banded Reciprocal Band Pull Apart, 10 Reps/Side
Scapular Push Up, 10 Reps
Bear Crawl, Forward and Backwards, 10-20 Reps
DPT Shoulder Activation Phase 2
You will need a 1/2” and a 1/4” Super Band and something to anchor it to.