Do you often encounter shoulder pain during or after your workouts?
You're not alone. This discomfort can be a common obstacle, especially when weightlifting or doing calisthenics exercises.
But the good news?
You can beat it with our specially designed shoulder warm-up routine.
This routine targets the key elements contributing to shoulder pain: inactive scapular stabilizers and a weakened rotator cuff. It activates these muscles, improving stability and reducing the risk of discomfort.
And the best part?
All you need is a piece of Thera band tubing, a glute loop, and some light weights (approximately two kilograms or four and a half pounds).
Kickstart with Thera Band Tubing
Thera band tubing offers versatile ways to activate your shoulder muscles. Start your warm-up by doing some band pull apart exercises. Double over the band if you need extra resistance. Keep your shoulder blades, also known as your scapula, depressed throughout this exercise. Visualize tucking them into your back pocket as you pull the band apart as far as possible. After reaching your maximum stretch, return smoothly to the start position.
Weighted Rows for Scapula Stability
Now, it's time to grab your light weights. If you don't have an incline bench at hand, a football would work just as well. Initiate the exercise by reaching forward, then pull your shoulder blades back and downwards. This action of depressing and retracting your shoulder blades is vital for scapula stability. Follow this with a row, then externally rotate your shoulders.
Hold this position for a couple of seconds, then return to your starting point. Always remember to keep your shoulder blades depressed and retracted throughout this exercise. This small detail could make a significant difference in your shoulder health and overall exercise form.
Deep Stabilization with the Band
After a round with the weights, switch back to the Thera band. These exercises aim to work on your body's deep stabilization system. It's a vital part of your preparation for the more strenuous part of your workout.
Reminding your body of how it's supposed to move readies it to function at its peak during your workout. This step also minimizes the risk of improper movement patterns which could lead to injuries.
Rotator Cuff Work: A Test of Patience
The final stage of the warm-up is the challenging rotator cuff work. It's crucial to be honest with yourself and understand your limitations during this challenging exercise. Start by depressing your scapula and pulling your hands apart so that your wrists are above your elbows. Then, move your hands as far up as possible, taking care not to let your arms bow outwards or your shoulders elevate.
At first, you may find your range of motion limited. That's perfectly okay. Consistent practice will gradually increase your range and control, and help your rotator cuff function better.
This exercise adds load to your rotator cuff, which then contracts isometrically. This action secures the humerus in the glenohumeral joint and prevents joint glide, enhancing your shoulder stability.
Your Path to Pain-Free Workouts
Incorporating this routine into your regular workout prep can help increase your shoulder strength, mobility, and stability. With time, you'll find your workouts becoming more effective, efficient, and pain-free. The key lies in being consistent and committed to your shoulder health.
As you conquer your shoulder pain, you might be looking for the next step to level up your fitness journey. Our 20-Minute Stretching Routine is an excellent resource to enhance your athletic performance by kickstarting your flexibility and mobility journey.
Explore the program and let Unity Gym help you achieve superior physical results in less time. The road to better fitness is one click away.Watch the video here and try this out for a few weeks, and see the difference it makes!