Shoulder Strength and Stability

  1. Hang from a bar.
  2. Keeping the arms straight, rotate the armpits forward and pull the shoulder blades back and down, causing you to lift the torso up and back.
Exercise Categories: 

  1. Hold a broomstick overhead.
  2. Externally rotate the shoulder (rotate the armpits forwards, as if you're trying to bend the stick forwards).

Key points:

  • Initiate the movement from the shoulder, not from the elbow/wrist.

Dose: Accumulate a minimum of 60 seconds.

Exercise Categories: 

  1. Begin in a push-up position with feet together, hands beneath shoulders and pointing forward, ribcage down and gluteals activated.
  2. ‘Screw’ the hands outwards into the ground and accumulate time in this static position.

Key points:

  1. Initiate the movement at the shoulder, aiming to rotate the inside of the elbow and the armpits forward.

Dose: Accumulate 60 seconds.

Exercise Categories: 

  1. Begin in a bar dip support position (arms straight at the top of a dip).
  2. Attempt to bend the bars by rotating the arm outwards and accumulate time in this static position.

Key points:

  1. Initiate the movement at the shoulder, aiming to rotate the inside of the elbow and the armpits forward.

Dose: Accumulate 60 seconds.

Exercise Categories: 

  1. Hold a light dumbbell overhead with the little finger forward.
  2. Keeping the arm straight, shrug the dumbbell up by elevating the shoulder blade, then lower it by depressing the shoulder blade.

     

Key points:

Exercise Categories: 

  1. Sit on the ground with legs straight.
  2. Place each hand on a raised surface outside your hips.
  3. Pull the shoulder blades together and down (causing the body to lift), then allow them to raise (causing the body to lower).

     

Key points:

Exercise Categories: 

  1. Begin in a push-up position with feet together, hands beneath shoulders and pointing forward, ribcage down and gluteals activated.
  2. Squeeze the shoulder blades together and down, causing the torso to move slightly towards the ground.
  3. Pull the shoulder blades apart to move the torso slightly away from the ground.

     

Key points:

Exercise Categories: 

  1. Lie on front with hands by sides and palms facing up.
  2. Lift arms upwards, initiating the movement by squeezing the shoulder blades.
  3. Repeat the movement with the arms 90 degrees from the body (palms down).
  4. Repeat the movement with the arms reaching overhead (palms down).
Exercise Categories: