Top 5 Mobility Drills to Prevent Shoulder Injuries in CrossFit

If you're a CrossFit athlete in the Greater Portland, Maine area, you know how important it is to prioritize your shoulder health. Whether you're crushing overhead squats, kipping pull-ups, or Olympic lifts, your shoulders take a lot of the load. And for athletes in their 30s, 40s, and 50s—the key to staying staying consistent in the gym is keeping those nagging injuries at bay.

At Infinite Capacity Physical Therapy in South Portland, ME, we work with functional fitness athletes every day to help prevent and rehab shoulder injuries. So we’ve got great news: a few simple mobility drills done consistently can go a long way in keeping your shoulders ready for anything.

✅ Why Shoulder Mobility Matters

The shoulder is the most mobile joint in your body—but that also makes it one of the most vulnerable. Poor mobility can be a precursor to several painful conditions, including:

• Rotator cuff strains

• Poor overhead and/or front rack positioning

• Pain during lifts or gymnastics movements

Improving your shoulder mobility can help reduce injury risk and boost performance during lifts, WODs, and skill work.

🔄 Our Top 5 Shoulder Mobility Drills for CrossFit Athletes

1. Foam Roller Thoracic Extensions

Why: Your upper back needs to extend well to allow good overhead movement.
Reps: 3 sets of 10 slow extensions, focusing on breathing.

2. Banded Shoulder Stretch with Rotations

Why: Helps improve shoulder rotation mobility in the overhead position.
Time: 3 sets of 10 full rotations in each direction.

3. Puppy Stretch on Rower

Why: Addresses bilateral lat mobility.
Reps: 3 sets of 5 per side holding each for 5 seconds.

4. Sleeper Stretch

Why: Helps with internal rotation, often limited in overhead athletes.
Time: 3 sets of 30 second holds per side.

5. PVC Rig Extension Stretch

Why: Encourages shoulder extension mobility critical for push ups and dips.
Reps: 3 sets of 5 palms forward and 5 palms backward, holding each for 5 seconds.

💬 What We Tell Our Portland Area CrossFit Athletes

You don’t need to spend an hour stretching. Just 5–10 minutes before your WOD doing these drills can make a big difference.

Our team at Infinite Capacity PT in Portland, Maine specializes in functional fitness performance and injury prevention. Whether you're already dealing with shoulder pain or want to keep it from happening, we’re here to help.

🏋️‍♀️ Ready to Train Pain-Free?

Want to make sure your shoulder mobility is where it should be? We offer mobility assessments, injury prevention plans, and 1-on-1 performance sessions specifically for CrossFit athletes and functional fitness clients in the Portland area.

👋 Book a session with Dr. Dan or a member of our expert team today!
📍 Serving Portland, South Portland, Scarborough, Westbrook, Falmouth, and surrounding areas.