For great shoulder health it is very important that the shoulders are mobile and strong through full range of motion. The shoulders are the most mobile joint in the body. They are capable of extension, flexion, rotation adduction, abduction, and circumduction. Since the shoulders are very mobile and very dependent on other joints of the body. It is best to stretch and strengthen the shoulders in as many ranges as possible. Below is a list of my favorite shoulder stretches and exercises to help keep my shoulders healthy.
Band/Broomstick Pass through
Grab a resistance band or broomstick and perform this exercise to help improve range of motion of the shoulders.
2 x 15-20
Band pull apart
Keep shoulders down pull the band apart but make sure to keep you elbows straight and squeeze your shoulder blades together when you finish the movement
2 x 20
Get in to a push-up position on the ground. Keep the elbows locked and make sure to only move through you shoulders pushing them into the ground and allow your body to drop between the shoulders.
2 x 15-20
Child Pose with Lat Stretch
Try to walk you hands up as far as you can and get a good stretch in the lats. Then walk your hands to one side to get a better stretch.
2 x 30 seconds each
Thoracic Extension with a Foam roller
Grab a foam roller and a weight and you will bridge over top the foam roller using the weight as an anchor.
You will need either a bar to hang from or a lat pull down machine. The goal is to help recruit lower trapezius and lats. Arms stay straight and from their pull your shoulders down. you will only move about an inch or two that is fine.
2 x 15
Performing these exercise will help improve your shoulder health but it will take consistency to see results. Stick with it gang
Early 5 am workout with the group
Dynamic Warm up
A.) E.M.O.M x 10
Hang Squat Clean
Go through series twice within the minute
B.) 10 DB Step-ups x 10ea
12 Reverse Flys
C.) 5 Plyo Step up x 5ea
12 OH Band Tricep Extensions
D.) 100 Sit-ups
Time completed 15:56 felt like I was going to pass out
*For the workout Hurdle hops over and back count as 1 rep
When I have days in which I move like the Tin man I have some go to mobility drills to help put my body back into proper alignment.
TRX Chest stretch
Move your arms up and down searching for really tight areas of the chest and anterior deltoids
Great Stretch for the Quads try to hold between 1-2 minutes on each side
Banded Hamstring Mobility:
Try to perform 12- 15 reps per side.
Lateral Chain Stretch
This can also be done on a stability ball hold the stretch for 1-2 minutes
Rocking Groing Stretch:
Grab a kettle bell or dumbbell and gently rock back and forth to help stretch the groin. 12-15 reps a side.
External Rotation of Shoulder
Try to hold for 1-2 minutes.
Thoracic spine extension
By dropping your hips down after you get set-up you can control how much tension you want. If you are unable to get the weight to the floor that is fine. 12-20 reps
TGIM another great day time to put in some work. here was my workout for today. Hope you have a great workout as well
6 mins Foam roll
Back, Glutes, Hamstrings, Calfs, Quads, IT Band
4 mins static Stretching ( 30 secs each)
Hip Flexors, Hamstrings, Groin, Glutes
4 mins Dynamic Stretching (15yds each)
Knee hugs/Quad stretch, Lateral Lungs, Elbow to in-step,
High knees, Butt kicks, B-Skips, Side shuffle, Run.
C2 Concept rower
1 min work/ 1 min active rest x 10
The goal was to stay under 1:45 pace while working and light pressure when resting but keep moving total meters cover 4590m
3 min rest then jumped into 12 noon session
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs
Pendlay row x 10 @ 135lbs
Crater slams x 16
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank