Here is the program I use with my clients to keep the shoulders healthy.
Pre-Workout: Thoracic mobilization work on the foam roller (same as above only lying supine across a foam roller).
A1: Reach, Roll and Lift (in "rock" position below)
2 sets of 5-10 reps @ 10sec Ri
A2: Dumbbell Seated External Rotation
2 sets of 10 reps/per arm @ 10sec Ri
Note: Pause for 2 seconds, three times during the negative phase of contraction.
A3: L-lateral Raise
2 sets of 10-12 reps @ 90sec Ri before completing A1/A2/A3
Note: Pause for 2 seconds at contraction. Because of the forward position of the dumbbells relative to the torso, this variation of the lateral raise stresses the rotator cuff more effectively.
B1: YTWL
2 sets of 8-12 reps @ 0sec Ri between movements
Note: Pause for 1 second at contraction
B2: Seated Cable Row with Rope to Neck
2 sets of 12-15 reps @ 90sec Ri before completing B1/B2
Note: Pause for 1 second at contraction
C: Push-up Plus on Swiss Ball
2 sets of 15 reps @ 60sec Ri
Note: No pause at either stretched or contracted position. This is just a push-up performed with your hands on the stability ball; however, at the end of the rep (the "plus" position), the shoulder blades should be pushed as far forward as possible.
D: Static Stretching of the Lats and Pecs
2-3 sets of 30-60 seconds
Note: Progressively increase duration
Performed every 4th workout, before any otehr exercise when coming back from physio
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