The shoulder joint is the most mobile joint in the entire body. As a result, it is often prone to injury. We can mitigate this risk to a large degree with smart training methods when it comes to our shoulder workouts. Check out these moves to add a new component to your shoulder routines...
Protect your rotator cuff! 🛡
As we age, our chances of rotator cuff dysfunction increases.
You can mitigate this risk by performing regular shoulder maintenance to optimize your shoulder motion, stability, and overall resilience.
Add these accessory moves to your training to target opportunity areas, in order of the video:
1️⃣ 1/2 Kneeling cable punch and press
2️⃣ KB bottoms up overhead lunges(can perform without bottom up as a modification)
3️⃣ Prone position ITY’s + scap jacks
4️⃣ KB bottoms up overhead carries(can perform without bottom up as a modification)
5️⃣ Plank position wheelbarrow walks w/ furniture sliders
6️⃣ Prone horizontal abduction row + external rotation w/ DB (doesn’t take much weight!)
7️⃣ Bottoms up KB carries at shoulder height
8️⃣ Band resisted foam rolls on wall
TRAIN to stay out of PAIN 💪
Why is the rotator cuff important? 🤔
The rotator cuff consists of 4 muscles (SITS):
🌐 Teres Minor
These muscles’ primary function is to stabilize the humeral head in the glenoid rim (ball in the socket), which allows for improved shoulder motion mechanics in all directions and decreases “wear and tear” on the shoulder joint.
The rotator cuff is active with all shoulder motions, particularly as the arm gets further away from the body to perform its job of stability. However, like all muscles, it is important to train them in isolation as well to ensure weaknesses aren’t being compensated for.
The best way to do this is to utilize targeted shoulder movements with lighter weights, but still challenging, to avoid larger muscle groups “taking over”.
The body knows movements, not muscles 🤾♂️
Strengthening muscles in isolation certainly has its place in training and rehab. However, it’s important to look at the big picture and be sure to include functional movement training targeting specific movements you perform in everyday life, or in your sport.
In order of the video:
1️⃣ Ball drill in full plank position on inverted BOSU
2️⃣ Full plank-half plank pops
3️⃣ BOSU walkover push-ups, normal and plyo variation
4️⃣ Alternating lunges with unilateral overhead KB (Try KB bottom-up for increased stability challenge - shown toward the end)
5️⃣ Single DB press kneeling on BOSU
6️⃣ & 7️⃣ Research study references
© 2021 Revolution Performance, LLC
Medical Disclaimer: All information on this website is intended for informational and educational purposes only. The authors and partners are not responsible for any harm or injury incurred. It is important to seek professional guidance about your condition or injury. No guarantees have been made or implied regarding specific results of the services described.