SHOULDER PRE-HAB AND REHAB
Shoulder injuries are so common - we expect a lot from this versatile joint. We want to be able to move it in all directions and we expect it to be able to cope with loads in various positions. There is also a tendency to overdo it with regards to internal rotation - think movements like the bench press. Tie that in with the modern predisposition to have pronated shoulders (often caused by years of slouching or leaning down at work). These factors and others contribute to common complaints like shoulder impingements. In order to prevent such issues, or recover from them, it’s important to keep your shoulders mobile and healthy! Check these exercises out and include them in your warm up routine and steer clear from shoulder pain :)
Learn how to set your scapula before performing any of these exercises. Check out this very sexy video of me displaying how to squeeze the shoulder blades together - scapula retraction. This is followed by rotating the scapula back and down, whilst squeezing together. This is referred to as posterior tilt.
SHOULDER TRACTION
Gotta love that screen shot! Once you’re done giggling, think to yourself, do I have sore and/or irritated traps? You know, those guys at the base of the neck which can feel seriously pissed off if you’ve slept funny. It’s worth getting a lacrosse ball in there first but this is also a nice exercise to get yourself warmed up and take the tension out of that area. It’s part of the body we often hold a lot of tension in, and this can contribute to shoulder pain. Keep the movement lateral and hold plenty of tension on the band. Try to relax your traps by imagining you’re trying to place your shoulder blades in your back trouser pocket.
SUGGESTED REPS - 5 x 30s holds
FORWARD LEANS
This is another brilliant warm up exercise or beginner shoulder rehab movement. The aim here is to mobilise the lats and posterior deltoids at low impact. Try to keep your head in between the biceps at the bottom position and apply your weight down through the armpits. You should feel your serratus anterior engaging - just below the shoulder blades. This area is key in supporting weight overhead in particular.
SUGGESTED REPS - 1 set of 20
PRONE ANGEL
A fabulous exercise for those suffering with shoulder pain and/or stooped posture. Also brilliant for warming up the shoulders and back before training. Your position here puts the shoulder into external rotation. This is brilliant as it literally counteracts the poor posture many suffer from. As explained in the video, try to keep those hands on a higher plain than the elbows.
SUGGESTED REPS - 3 sets of 10-15
SIDE LYING EXTERNAL ROTATION
You’ll want a small weight for this one. I’ve got a little plate - 1 or 2kg will do. This is a recovery exercise specific to the rotator cuff. If you’ve ever torn your rotator cuff or you’re suffering from impingement in the shoulder, this is a great one to try. Keep your elbow locked into your side and make sure the shoulder is pulling the weight, your torso shouldn’t rock.
SUGGESTED REPS - 3 sets of 10-15
ABDUCTION/LATERAL RAISE
Very much about shoulder strength and stability this one. You need to own it. Don’t go silly on the strength of the resistance band. Just feel every muscle at every angle whilst maintaining scapula retraction and posterior tilt. Your shoulders shouldn’t shrug. I’d suggest filming yourself to see if you’re holding good posture throughout. This exercise is good for strengthening the medial delts and rotator cuff after injury or when suffering pain from overuse. As well as promoting stability this is also an awesome mobility exercise.
SUGGESTED REPS - 3 sets of 10-15
FLEXION/FRONTAL RAISE
Another exercise for shoulder strength and stability this one. I perform these myself every morning. Set your scapula, as I do at the start of the video. Then really focus on maintaining that position in the posterior delts as you use the front of your shoulder to pull the band. Your shoulders shouldn’t shrug. Again I’d suggest filming yourself to see if you’re holding good posture throughout. This exercise is good for strengthening the medial delts and rotator cuff after injury or when suffering pain from overuse.
SUGGESTED REPS - 3 sets of 10-15
WEIGHT BEAR
More strengthening and stabilising of the shoulder here. There is also a mobility component. Regularly repeating this exercise will lead to an increased range of motion in the lats and serratus as well as the pecs. If you suffer from tight pecs this is a great exercise to perform. Make sure you keep those forearms and elbows on the ground at all times!
SUGGESTED REPS - 3 sets of 10
