Shoulder Pre-hab
Hypothesis: R shoulder is restricted through pec minor and bicep causing pain on the back side of the shoulder when elbow is in line with the body (pull-up position).
Solution: 3 x pre-hab movements.
Pec stretch
30-120s
Make sure you RETRACT the scapular and find a stretch through the pec minor and bicep!
Banded Pec into IR twists
3-10 reps
Use a super light band and go hunting through this range. It’s all a little odd but pay particular attention to the bicep and also getting full scapular retraction when stretching the pec/bicep!
Banded Isometric Lat engagement (bent elbow)
10-30s
Go hunting for the lat engagement here. Find the different between shoulder retraction and protraction and how this impacts feeling more lat or pec engagement.
Advanced: Try to gradually increase tension go from 10-100% and then back down again.