In this installment of “Exercise of the Week,” I’ve got a great drill you can use to improve upper extremity mobility. I originally learned this from Sue Falsone of the LA Dodgers a few years ago.

We’ve found this to be super helpful not only with folks who have poor thoracic spine mobility, but also those who have limited shoulder flexion and scapular upward rotation. There’s a bit of research and anecdotal evidence out there to support the idea that improving thoracic mobility in turn improves scapular upward rotation and glenohumeral (ball and socket) range of motion. Basically, by reducing bad stiffness in one area, it makes it easier to establish good stiffness elsewhere – and that provides for better overall mobility. So, reduced thoracic stiffness = better scapular upward rotation = better ball-and-socket congruency = better arm range of motion.

Internal rotation, in particular, seems to improve the quickest – and that’s one reason why we’ll always work proximal – positioning breathing, thoracic mobility, scapular control, and soft tissue work – before we ever stretch a throwing shoulder. The glenohumeral joint is somewhat of a delicate one, so you never want to crank on it – especially if you haven’t exhausted more conservative options. This fits that bill.

Additionally, some folks with a more adducted scapula positioning will benefit quite a bit from this drill, as it essentially works out to self myofascial release on overactive rhomboids. Get them to relax, and the shoulder blade will move better on the rib cage.

All you need is a doubled tennis ball and some masking or duct tape. Tape two balls together, and then go follow the instructions below.