- Focus more on the posterior chain: Meaning stop working chest and bi’s for everything. The muscles in the back and shoulder need to be strong to support the anterior side of your body. I commonly see injuries similar to mine, and one of the factors leading to the injury is the chest muscles are so tight, that they are pulling one’s body forward. So just imagine if there’s so much tension on the front side of one’s pec muscles, that they are pulling the shoulder, causing pain the upper and lower back, as well as shoulder impingement issues.
- Every time I warmed up for any exercise, I performed the following banded exercises.
- Band Pull-Aparts 10-20, then 10 really fast
- Supinated Band Pull Aparts, 10-20 reps, then 10 really fast
- Shoulder rolls: this is more of an awareness exercise, where you lift the shoulder to your ears, then straight back, and down. That’s the perfect position in terms of posture that you should be standing in. In this position, is how you should begin all your shoulder exercises. Now you know when your’e organized.
- W, Y, T – see video online for how to do exercises.
The bands that I use.
There’s also a set of loop resistance bands that I like as well. I use these more to wrap around my legs or activate my glutes; however, I have several friends who also use the loop bands for shoulder warmup and mobility. See which ones work for you.
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