Upper Scap Region Mobilization

Position a lacrosse ball between the upper edge of your throwing-side scapula and spine. To create additional pressure, drive your heels into the ground and elevate your hips. Reach your throwing-side hand toward the ceiling, lock out your elbow, and pull your arm overhead. You want to keep your shoulder in a stable position, so don’t bend your elbow or internally rotate your shoulder as you go overhead. Then reach your arm across your body and try to touch your opposite hip while keeping your scap pressed into the ball.