Goalie Training: 3 Exercises For Sore Shoulder
One of the goalies I train at Revolution Conditioning came in for his workout recently and mentioned that his stick side shoulder was getting a little sore during practice.
It started out as noticeable, but by the end of practice it was pretty uncomfortable.
As he talked through where he felt the discomfort, he showed me his stance and I saw right away why he was getting that pain.
As he demonstrated his shoulder position while holding the stick it was shrugged up and rolled forward. Add to that the internal rotation at the shoulder required to keep the blade flat on the ice and it is no wonder you guys get that pinch toward the front of your shoulder from time to time.
It is called impingement and it is basically where a tendon in your shoulder (often the long head of the biceps) gets pinched between the head of your humerus (upper arm) and a bony prominence on your scapula called the acromion process.
You don’t really need to know all that; what you do need to know is how to either prevent it or how to make it feel better if you do have it.
These three exercises will help. They are super simple, you can do them anywhere and you will probably be SHOCKED at how hard the first one is for you:
Now, remember these are subtle exercises; you do not need to add 40-pound dumbbells to make them better. You do not need to squeeze your shoulder blades together as hard as you can.
You are just trying to find the right muscles, turn them on and get a nice active stretch.
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE!