Avoid Shoulder Injuries With These 4 Moves (PHOTO)

The shoulders make the most movable joints of your body, which also makes the one the most vulnerable parts.

The shoulder joint consists three bones: the scapula, the clavicle (collarbone) and the humerus (upper arm bone).

The shoulder can be unstable because the socket that holds the upper arm is smaller than the ball of the upper arm itself. Shoulder instability can be the reason behind a lot of health issues, like strains, sprains, fractures, dislocations and more.

As a matter of fact, a study conducted by the American Academy of Family Physicians shows that at least 20% of the population suffers from shoulder pain at some point of their life.

If you don’t feel any pain in your shoulder and they are optimally mobile, great for you. But if you’ve ever felt any kind of shoulder pain, you know how hard shoulder injuries can be. And instead of struggling with injuries and trying to heal them, you can prevent most of them by strengthening your shoulders.

A good warm doesn’t take a lot of time and it can save you from a lot of problems. If you want to avoid a lot of trouble and take care of your health and your progress, than you should add these 4 amazing warm – up movements to your program.

 

1. Overhead shrug

If you want to improve your posture, strengthen your core power and increase your shoulder musculature than this is the movement you’ve been looking for. The overhand shrug is also great for building your traps and activating all other muscles groups in the process.

How to perform it:

  • Hold the bar with a standard grip and keep your arms locked. Start raising your shoulder blades and press the bar over your head.
  • Pause at the highest position for a few moments while squeezing your traps as much as you can.

Do 2 sets of 8 – 12 repetitions.

 

2. T – spine twist

One of the crucial things for proper posture is thoracic spine mobility, and we all know that proper posture is essential for shoulder functioning. The thoracic spine has a lot of potential for mobility since it enables flexion, extension and rotation, and yet a lot of people neglect it.

This part of the spinal column must be moved to remain healthy. An immobile thoracic forces the lower back to take on all the stress, which often results in chronic pain in the shoulders.

To avoid this, you should include the T- twists into your program and activate the thoracic spine.

How to perform it:

  • Place yourself on a 45% back raise or a Yessis GHR with your face down.
  • Keep your posture as straight as you can, place the crest of the hip at the edge of the pad.
  • Twist the middle of the back as far as possible to the right and pull the right shoulder blade towards your spine while pushing the left shoulder away from the spine.
  • Repeat with the other side.

Do 2 sets of 10 reps for each side.

 

3. Face pull

To avoid shoulder injuries, you should try and maintain a 2:1 ratio regarding the pressing and pulling exercises. Also, you can perform the face pull to shape your rhomboids, external rotators and your rear delts, while also improving your posture.

How to perform it:

  • Grasp both ends of a rope attached to a pulley station at shoulder level with an overhand grip.
  • Star walking back until you feel some tension.
  • Make sure your arms are completely extended and straight and your shoulder are placed slightly forward.
  • Squeeze your upper back as hard as you can and start pulling the band towards your head and rotate the knuckles externally so they face the ceiling.
  • Pause for a moment and then go back to the previous position.

Perform 20 sets.

 

4. Diving seagulls

This often neglected exercise isn’t performed often because it looks simple and easy. But, it’s the right movement for fixing your posture problems, rebalancing your shoulder and adjusting the position of the shoulder blades.

How to perform it:

  • Lay with your face down on the ground and extend your arms above your head.
  • Maintain a continuous level of tension throughout your torso, and star slowly bringing your arms to your hips.
  • Bring the arms in the starting position in a slow manner.

For the best results, you should perform this movements in a controlled and slow manner and use only your bodyweight or light weights.

Do 15 repetitions with the proper form.