This post is geared towards preparing/recovering those shoulders from ring dips and push ups. But please keep in mind your shoulders are used in overhead squats, pull ups, handstand push ups, etc so your body would appreciate these stretches in general. Who knows, doing it may lead to a PR!
Focusing a large ball on the anterior deltoid/chest region while your hand is behind your back is a great place to start correcting some out of whack tissue. You can do this against the wall for more control but not as much pressure.
Next, target those triceps on the ground or on a box. Remember to flex and extend your arm as that will move around the tissue and expose the deeper knots. If your arms are sore or have trouble with the rack position this one is for you.
Lastly, you want to restore range of motion by stretching out the tissues you just de-knotted. Find a box or set of rings and gently sit down into the deep end range. Relax and let your body sink lower.
These techniques can be done on a roller, barbell or the steering wheeling of your car. The point is spend 5-10 minutes after your workout resetting your body. You will be less sore, recover quicker and ultimately decrease your chances of injury!
Overhead Squat (135,95)
Double Unders x4 (84,60,36)
Level 3- (115,80) 60,40,20 Dubs
Level 2- (95,65) 40,25,10
Level 1-(75,35), 100,75,