Prone Dowel Stick Shoulder Mobility and Conditioning Drill

Recently I have been playing around with and using the dowel stick as part of my mobility and warmup/cool down phases of training and during this found that using the stick as an external tool was ideal for helping load and train ones posterior shoulder and back muscles.

In the video below you will see myself hold the dowel stick slightly wider than shoulder width and move it from side to side in the frontal plane.  The goal of the drill is to keep the hands and stick off  the ground by using ones posterior muscles (such as rotator cuff, rhomboids, traps etc).  The great thing about the stick is that you can also bias the load on one side to drive further movement through the shoulders in the frontal plane.

I would advise trying this out on the floor for 15-20 seconds and then as you progress, extend this work time out to 45-60 seconds.  It is a great way to loosen up the shoulders and get them ready for training.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.