What exercises should I do to prevent a shoulder injury
Top 5 Injury Prevention exercises to use as a warm up before doing a shoulder dominated work out
A common question we get asked at Rural Rehabilitation is what exercises should I do to prevent a shoulder injury. And there are so many to choose from, but here are our Top 5 Injury Prevention exercises to use as a warm up before doing a shoulder dominated work out…
1. External Rotations with Resistance Bands: Strengthens rotator cuff muscles, enhancing stability.
( 3×12 each side!! – Light band, Make sure you shoulder is abducted 90 degrees and you pivot from your elbow)
2. Face Pulls: Targets upper back and rear deltoids, supporting shoulder balance and health. Using the cable machines, seated or stood (3×12 – This movement needs to come from the back of your shoulders, you should not feel this in your arms)
3. Y-Raises: Focuses on the shoulder’s stabilising muscles, especially the rotator cuff. (3×12 – light to medium weight arms out on a 45 degree angle)
4. Prone Ts: Set the bench on an incline, and dont go too heavy! Engages the lower traps and reinforces scapular movement for shoulder health. ( 3×12 – light to medium weight, this is all about engagement!)
5. Serratus Anterior Activation Exercises: Like scapular push-ups, to improve scapular stability and prevent shoulder issues. (3×8 – Controlled, keep your elbows locked, movement comes from your shoulders) Give them a try before your next Shoulder /Upper body workout in the gymlar push-ups, to improve scapular stability and prevent shoulder issues. (3×8 – Controlled, keep your elbows locked, movement comes from your shoulders)
Give them a try before your next Shoulder /Upper body workout in the gym
Beth @Ruralrehabilitation
