Shoulder mobility for throwers and swimmers

Setup

1. Mats in rows with space to swing the arms; a strap or towel at each mat.
2. Before training, use the moving parts (the first three steps) and keep holds short; the longer stretches belong after training.
3. Anyone with a shoulder injury or recent dislocation gets advice from a health professional and keeps arms below shoulder height.

How it runs

1. Arm circles and swims (1 min): standing, slow big circles forwards and backwards, then a gentle backstroke and front-crawl action, breathing evenly.
2. Cat-cow (Marjaryasana-Bitilasana) with shoulder-blade slides (2 min): on hands and knees, round and arch with the breath, then with straight arms let the chest sink between the shoulder blades and press back up, eight times.
3. Thread the needle (Parsva Balasana) (1 min each side): slide one arm under the body, shoulder and temple down, other hand pressing the floor; breathe into the upper back.
4. Strap pass-throughs (1 min): standing, strap held wide in both hands, arms move overhead and behind the back slowly, only as far as comfortable; widen the grip as needed.
5. Strength: Locust (Salabhasana) with arm variations (2 min): lying face down, lift the chest a little with arms by the sides, then into a T, then a W, three breaths each, rest between.
6. Strength: Dolphin (Ardha Pincha Mayurasana) or Downward-facing dog (Adho Mukha Svanasana) (1 min): forearms or hands down, press the floor away and let the head hang; three short holds.
7. After training only: Cow-face arms (Gomukhasana arms) with a strap and Eagle arms (Garudasana arms), five breaths each side.

Coaching points

• Slide the shoulder blades round and down the back rather than shrugging towards the ears.
• Move slowly at the end of the range; a stretch is fine, a pinch at the front or top of the shoulder means ease off.
• In locust, lift with the upper back and keep the neck long with the gaze down.
• Match the work to the session: dynamic before, longer holds after.

Common mistakes

• Strap grip too narrow, forcing the shoulders.
• Hanging into the shoulders in cat-cow without pressing the floor away.
• Cranking the neck up in locust.
• Rushing pass-throughs with a jerk at the back.