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How To Quickly Improve Shoulder Mobility & Strength

sandbag exercise equipment


Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)

sandbag workouts

Coming back from my first time presenting at the Perform Better Summit in Chicago (one of the best conferences in our industry), I am just excited to be sharing ways we can make people better faster. Although my topic was low back pain, many of the coaches and clinicians in my talk got better in ways they hadn’t expected. 

shoulder mobility

One gentleman was absolutely shocked when after going through a few of our core stability based DVRT Ultimate Sandbag Training drills, his frozen shoulder got significantly more mobility. That wasn’t a workout, it wasn’t a ton of reps, it was going one time of about 5 repetitions through 2-3 drills. 

How does that happen? How do we get so many what seem like “magical” results with people without doing something crazy, without a huge number of reps, or even taking a lot of time? It really just goes back to bringing the science we know about the body to life, as this famous Arthur C. Clarke goes…

You don’t need to hold a PhD in kinesiology or biomechanics to understand why or how this happens so easily. The biggest key is to understand how true core stability (proximal stability in this case) is so essential. I love this definition of proximal stability, “Proximal stability is the ability to hold the trunk and the joints around the trunk (i.e. hips, shoulders, elbows etc.) in a constant position while forces such as gravity act upon them in either direction.” 

proximal stability

That means our core doesn’t always have to be super tight, but it does have to work correctly. That is what true core stability is about, but we have to use movements and feedback tools to help people understand HOW to accomplish this goal. Our cuing isn’t about “using your abs” or “squeezing your glutes”, but rather, how to use the body more efficiently and how to use tools to help teach the body how to function well. 

When we have proximal stability our nervous system begins to take the brakes off of the joints like our shoulders and hips which results in better mobility in these areas. Keys in doing this well is to teach the following ideas.

-How to use our hands and feet: these areas is where core stability actually begins

-How to use tension correctly: early in training we teach how to create a lot of tension, then over time teach how to create optimal tension. 

-Use integrated movement patterns: we never want to isolate really any part of our body, because our body is so integrated. That is why you see the examples I have laid out here. 

-Aim for the best reps possible: doing a few reps REALLY well is WAY better than doing a bunch of repetitions that are so-so. 

What you can see is how we use these concepts first to enhance our thoracic/shoulder mobility, then take the same concepts to smarter upper body training. That is key, when we train based on concepts and principles instead of muscles and exercises we see these ideas used all throughout our training from post-rehab to general fitness, to high performance goals. This is so key in understanding how you have greater success with your training because you have a system and not just random parts to help y0u succeed!

Don’t miss saving 20% all throughout DVRT including Physical Therapist, Jessica Bento’s, DVRT Rx Courses for the knee, pelvis, shoulder, gait, and our corrective exercise certification Restoration with code “save20” HERE