GET CUSE FIT
SHOULDER MOBILITY & POSTURE
Workout Description
The workout is written below in order that it should be completed. Each exercise name is a clickable link for you to view a video demonstration of the exercise. The video description on YouTube also has a written explanation of how the exercise should be performed, feel free to check that out if it’s helpful. I also included each video on this page but put them at the bottom so you can have a better view of the written routine.
Tools/Equipment:
Tennis ball/Lacrosse ball
Looped resistance band/Mini-bands
Frequency:
This workout can be done 2-3 times a week if you have a couple of days off in between. I recommend starting with 2 days per week for one month. After that, you can increase to 3 days per week if you feel like the exercises are getting easier.
The Workout
WARM-UP
Warming up is one of the most important parts of improving your physical fitness. If you don’t properly warm up your muscles, you are at a much higher risk for injury. The best way to warm up for this workout is by doing a dynamic warm-up. This is going to promote blood flow and prepare the body for exercise. Below is a follow-along warm-up that you can use before each workout.
SOFT TISSUE PREP
1) Active release: Pec Minor - 10-15 repetitions per side
2) Mobilization: Ribs & Rhomboids- 10-15 repetitions per side
3) Active Release: Upper traps - 10-15 repetitions total
4) Active Release: Lats & Rotator Cuff - 10-15 repetitions per side
MUSCLE ACTIVATION/STRENGTHENING: SHOULDERS
1) No cheat arm lifts: 10-second lift and hold on each side, 4 times
2) Break the bar: 10 repetitions total, 2 times
3. External rotation pull-apart: 10 repetitions
MUSCLE ACTIVATION/STRENGTHENING: UPPER BACK
1) Thoracic rotation lift-offs: 10 repetitions per side
2) Thoracic rows: 15 repetitions per side, 2 times