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