At some point in the last decade, I got the nickname “shoulder”, probably because I had shoulder problems when I was young and tried to learn and write down this often misunderstood joint. Or it could be the result of working with many professional baseball players whose careers depend largely on the health of their shoulders. (or, there’s no particularly compelling evidence for a cooler nickname).
Anyway, if you want to exercise regularly and stay healthy for a long time, I’d be happy to give you advice on how to do that. With that in mind, here are five tips for bullet-proof shoulders.
Challenge your shoulder blades with different presses.
Everyone loves to push on their back – that’s good, it’s one of the best exercises you can do. Unfortunately, when your upper back is always attached to the bench, your shoulder blades cannot move at will – so they may lose the painless ability of the head. With this in mind, it is important to supplement your pressure changes in the bench press as well as other movements of the scapula that move freely.
All push-ups are good choices, but you can also try my press. You can do these standing or kneeling positions. Once a week on the upper body.
Training rotator cuff
Shoulder sleeve movement is like cleaning drains; It’s not sexy or fun, but there are other bad things you need to do. Believe it or not, according to one study, 34% of people who had no shoulder pain at all actually had a rotator cuff tear – actually 54% of those over 60! In other words, just because you’re painless doesn’t mean you’re right. It may just wait for the threshold of pain to be reached!
With that in mind, I encourage you to train your rotator cuff to have some rotations, even if only three at a time. This is one of my favorite exercises (you can also use bands instead of cables). Twice a day on the upper body.
Make sure you can do shoulder flexure.
This is probably the most important exercise I teach for new clients at creasy Performance. You know, it’s not just training, it’s assessment. If your arm isn’t compensated at the waist or struggling with pain, it means you’ve lost important exercise patterns. Look at video. Warm up every day!
Execute your production line correctly.
We all know it’s important to do as much, if not more, as possible. However, many people don’t realize that if you do the right exercises, you will only get all the benefits of rowing! Take a look at the details of all the common errors we see in video, my favorite variant, standing single arm cable row. Twice a day on the upper body.
Get your upper back moving correctly.
When you read this book, do you curl up in front of the computer? Of course you are!
Well, you’ll be happy to know that it’s worth the company, so you’re not alone. There are a lot of people out there – including some crazy exercises – who get “Quasimodo” positions because they’re always in the back and top of the circle. The good news is that I have two exercises that can help you solve this problem: lying on your back, alternating with a tennis ball with a bent shoulder, and a side windmill. Perform these operations daily during preheating.
The conclusion is that
Every week I see a lot of ugly, painful shoulders, and I can assure you that if more people take these tips to heart, I will see less! These are quick and easy adjustments, so don’t delay implementation.