Updated Mar 6th, 2021

Range of motion targets and testing for different parts of the body (degree of hip movement)

Scapular mobility: the pain can be a result shoulders rounded forward. Kstar video here

#1:) Put the lacrosse ball in there and spend 5 minutes per arm overhead next to ear then down by hip.

#2.) Arm band tied to wall and overhead. 10 minutes to mess around. levatur scapular runs from the neck to the scapular.

#3.) Band attached to wall. Arms stariy out front and stretch

Thoracic rotation take here.

Pillowcase with lacrosse ball is a great idea. Source.

I really liked this video here; talks about fixing posture included rounded shoulders and anterior pelvic tilt.

Checkout out the limber 11 here