Shoulders - One More Time
So in the first of my two blog posts about shoulders I had mentioned that I’d post up what I have been doing for my own shoulder rehab - with full success I might add.
It looks like this:
1. Thoracic Extensions on a Foam Roller
2. Shoulder Dislocations
3. Supine One-Arm Dumbbell Protractions and/or Scapular Push Ups
4. Behind-the-Neck Band Pull Aparts and/or Scapular Wall Slides
5. Prone Internal Rotations
6. Prone Trap Raises
I would do this as often as I could - it was nearly daily. I was doing 10-15 reps of each movement, sometimes two sets.
I put together a youtube clip of the above exercises just in case you don’t know what some of them are. I couldn’t convert the Scapular Push Up clip I have so that’s not included. (seems so boring without any music added to it :lol:)
Related posts:
June 13th, 2008 at 9:32 pm
Good stuff I can’t get the broomstick dislocation one to go that far back but I will keep working on it.
June 13th, 2008 at 10:31 pm
Meechel,
If you use a wider grip, you’ll be less limited by a lack of range of motion through the shoulder joint. So, go as wide as is necessary to do full reps and then just ease in your hand spacing little by little as shoulder flexibility improves.
Noel has tremendous flexibility in almost all joints, so she’s not necessarily a good representation of the average person’s shoulder range of motion.
June 14th, 2008 at 11:47 am
I love shoulder dislocations! They “loosen” everything right up. I feel them a lot in my chest too.
Very cool video Erik and Noel!
June 17th, 2008 at 7:09 pm
I’ve been doing quite a few of these exercises for years as part of my prehab routine. I think that’s why I don’t have problems with biceps tendinitis anymore.