Superior Shoulder Mobilization

Position a lacrosse ball in between the top of your throwing-side shoulder and a door frame or wall corner. Drive your body forward into the ball to create pressure. After a few contractions, raise your arm overhead while externally rotating your shoulder (palm up). Pull your arm back, internally rotating your shoulder as you extend your palm behind you and pull your hand behind your back. Then slowly move your head away from the ball to tie in your neck and trap.