Bulletproof your shoulders

Bulletproof your shoulders

What do we know about the shoulder?

The shoulder is the most mobile joint in the human body. It has a complex group of structures working together to provide movement in all planes, however, with this great mobility comes a lack of stability. This ball and socket joint is often compared to a golf ball sitting on a tee due to its unstable nature.

The shoulder greatly relies on the dynamic stabilisers and neuromuscular system to provide functional stability. These stabilisers, known as the rotator cuff muscles, are the subscapularis, supraspinatus, infraspinatus, and teres minor. As the name suggests, they perform rotation of the arm and form a “cuff” securing and centering the joint.

Rotator Cuff

Endurance of the rotator cuff is as important as strength to enable fatigue resistance and hence continued dynamic stabilisation. These exercises will provide a great ‘burn’ on the rotator cuff, activating it throughout the movements. Note - These can be used as a warm up prior to over-head lifts, tennis and throwing sports as long as they are not performed to fatigue.

Exercises

Banded External Rotations

3 x 10 reps with 1 min rest between sets

1.       Attach a resistance band to a fixed object. Stand to the side and hold the band with the hand farthest away, keeping the elbow bent 90 degrees.

2.       Move your hand directly across your body and towards the outside of your shoulder. Go as far as you can, hold for a second contraction before returning to the start position.

Tip – Hold a tshirt or towel under your elbow to stop any compensations from other muscle groups and help keep strict form.

Banded Internal Rotations

5 x 5 reps with 1 min rest between sets

1.       Attach a resistance band to a fixed object. Stand to the side and hold the band with the hand closest, keeping the elbow bent 90 degrees.

2.       Move your hand directly across your body and towards your opposite hand. Go as far as you can, hold for a second contraction before returning to the start position.

Banded External Rotation Press

3 x 10 reps with 1 min rest between sets

1.       Attach a resistance band to a fixed object. Stand in front and hold the band with both arms shoulder height and extended.

2.       Squeeze and pull the band apart and towards you, keeping your elbows shoulder height and at a 90 degree angle. Your forearms should also be parallel with the floor.

3.       Under control, keep your elbows 90 degrees and pull the band back so that your fists are now facing the ceiling.

4.       Push your arm overhead, then lower and reverse the sequence of movements back to the start. This counts as one rep and is a fantastic exercise for overhead control.

Prone supported Y, T, M

3 x 5 reps with 1 min rest between sets

1.       Lie on your stomach on a bench. Squeezing your shoulder blades, keep your arms straight and lift your arms up to form either a Y, T or M.

2.      Hold this contraction at your end of range for a second before lowering under control. Lifting in these different planes get your shoulder stronger through different ranges and target the muscles surrounding the whole blade.

Banded protractions

3 x 12 sets with 30 sec rest between sets

1.       Attach a resistance band to a fixed object. Stand in front and hold the band with your arm shoulder height and extended.

2.       Without leaning, protract your shoulder and push your arm forward, aiming to feel the serratus anterior contract before returning to the start position.

Plank on swiss ball- cross

5 x 5 sets with 90 sec rest between sets

1.       With feet on the ground, raise your hips forming a straight line from your shoulders to your feet and place your elbows on a swiss ball. Brace your abs and squeeze your glutes.

2.       Without letting your elbows slide forward, roll the ball left and right (one rep), maintaining control of the movement.

Walk outs

3 x 10 secs with 45 sec rest between sets

1.       Stand with feet shoulder width apart.

2.       Bending from your hips, reach for the ground and place your palms on the floor in front of your feet.

3.       Slowly shift your weight onto your hands and begin walking them forward

4.       Progress forward as far as comfortable with the end position being your hands directly under your shoulders. Reverse the movement, ending the rep standing up.

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