Did you know 4.5 million people visit their Healthcare provider for shoulder pain each year? We’ve seen numerous patients with shoulder pain as a result of a gym injury, an overuse injury from a sport, or just shoulder pain that seemed to pop up out of the blue.
We don’t want you to become a statistic. We want to empower you to have strong healthy shoulders for years to come. Here are our five favorite exercises to keep you at your best.
Thoracic Mobility
o Having a thoracic cage that has the ability to move (extend and/or
rotate) is key in shoulder health
o This drill can be done with a ball as shown, but a chair, bleachers, a foam roller, or a gym bag can also be of assistance.
o If you have pinching pain when you do this drill, stop. Unfortunately, that may be sign there is already a small problem in the shoulder. We suggest giving us a call so a thorough evaluation can be performed.
o Having a thoracic cage that has the ability to move (extend and/or
rotate) is key in shoulder health
o This drill can be done with a ball as shown, but a chair, bleachers, a foam roller, or a gym bag can also be of assistance.
o If you have pinching pain when you do this drill, stop. Unfortunately, that may be sign there is already a small problem in the shoulder. We suggest giving us a call so a thorough evaluation can be performed.
Crawling
o This is how the baby originally develops shoulder strength.
o Forward, backward, laterally, face down, face up (crab crawling)
o Slow down, small steps, be tall
o This is how the baby originally develops shoulder strength.
o Forward, backward, laterally, face down, face up (crab crawling)
o Slow down, small steps, be tall
Side Planks
o Again, this is a position we are stealing from our baby days and its
closed kinetic chain. The baby never asked for Thera-bands or fancy
TRX straps. The baby developed amazing shoulder strength on the
floor first.
o Start from your knees first and own that. The goal is endurance in
each phase. Then staggered stance, stacked, and then star (but lets be honest, own the other stages first).
o Side planks are great for shoulders, but also great for core (think
obliques and transverse abdominis) and for your Gluts (specifically
Gluteus Medius)
o Again, this is a position we are stealing from our baby days and its
closed kinetic chain. The baby never asked for Thera-bands or fancy
TRX straps. The baby developed amazing shoulder strength on the
floor first.
o Start from your knees first and own that. The goal is endurance in
each phase. Then staggered stance, stacked, and then star (but lets be honest, own the other stages first).
o Side planks are great for shoulders, but also great for core (think
obliques and transverse abdominis) and for your Gluts (specifically
Gluteus Medius)
Farmer Carries
o These need to be heavy. Lightweights will make you shoulder shrug and shoulder shrug is NOT what we want. We want tall, shoulders back.
o Great grip strength equal great shoulder health. And the truth is, the first thing a baby does when he/she is born is breath. The second
development pattern the baby will demonstrate is grip strength.
o Farmer Carries are great for shoulders, but they are also great for
your core.
o These need to be heavy. Lightweights will make you shoulder shrug and shoulder shrug is NOT what we want. We want tall, shoulders back.
o Great grip strength equal great shoulder health. And the truth is, the first thing a baby does when he/she is born is breath. The second
development pattern the baby will demonstrate is grip strength.
o Farmer Carries are great for shoulders, but they are also great for
your core.
o Heavy Farmer Carries are a must and how you pick up the weight is important. Never pick up the weight flexed and twisted. Get the weight where it is easily accessible and use a hip hinge.
Turkish Get Up
o Both open and closed kinetic chain (one hand on the ground, one hand above head and free)
o Shoulder stability, hip mobility and stability, core
o Honor and own each step of the Get Up, no sense in doing something
half ass.
