Inspired by the prescription on StrongLifts.com for shoulder issues on the bench press, (WFS) I decided to further explore the flexibility/mobility possibilities.
I know Thoracic mobility is key for the overhead position (handstands, OHS, snatches...). Here's how I made some pretty good progress in this area.
1) "Front End Alignment" as described in Performance Menu. Face a horizontal pole/bar in squat rack/wall/floor. Grab it or put your hands on it. Sink your chest down and think about opening up your shoulder girdle.
2) Ghost pulling knife (see above link)
3) Shoulder dislocates/inlocates (eagle grip)
4) Ghost pulling knife modification (WFS). This is just like Pavel's "ghost pulling knife" except for both arms. You can breath and relax as I demonstrate. You can also PNF the stretch by pressing your hands against the back of your head, and then releasing. This stretches out your T-spine, or internal rotators, or something. Super jiggy.
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