This is an assistance program to be added to your pre or post workout routine to help rebuild or build strong, mobile, and durable shoulders. Whether fitness, weightlifting, obstacle racing, MMA or something else is your sport, you need strong shoulders. This program can be tweaked and adjusted for continuous use. The thought of pre-hab/rehab type exercises for your shoulders should not just apply to those with an injury. This will improve performance even if there is not a current injury.
Add Routine #1– Priority is on mobility with a little bit of activation and strengthening with Xiapeng and OH Extensions. This is a good place to start especially if you know mobility is the major issue.
Routine #2– Focuses on mobility in the shoulder joint and activation of the shoulder girdle and the rotator cuff muscles w/ more complex movements. This adds some dynamic stability and shoulder control to the program.
Routine #3– Focuses on mobility of the thoracic spine followed back activation of the serratus anterior as this is a common weakness for those with pain overhead.
We hope you can add these routines to your warm up or cool down to help relieve pain and give a plan for what works for you. You may find exercises that really seem to help, and others that don’t seem to do anything. Take what works and keep it in your program for long term.
Our suggested Progression:
Week 1 – Perform Routine 1 – 4 times a week
Week 2 – Perform Routine 2 – 4 times a week
Week 3 – Perform Routine 3 – 4 times a week
Week 4 – Perform Routine 1 – 2 times a week + Routine 2 – 2 times a week
Week 5 – Perform Routine 2 – 2 times a week + Routine 3 – 2 times a week
Week 6 – Perform Routine 1 – 2 times a week + Routine 3 – 2 times a week *Repeat cycle as needed