Here are 5 of my go-to exercises for shoulder health. All of these exercises require minimal equipment so they can be done at home, or in a gym.
#1) Body Saws
This exercise strengthens the serratus, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. You may use slider pads, towels, etc.
Coaching Tips:
- Place each foot on something that slides.
- Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
- In the starting position, your shoulders should be directly above your elbows.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Use the muscles in your shoulders and around your shoulder blades, and press your body backwards. When you are doing so, upwardly rotate and protract your shoulder blades (move each one away from your spine, and away from the opposite hip).
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and pull your body forward, and return your body to the starting position. When you are doing so, downwardly rotate and retract your shoulder blades.
- Do not keep your shoulder blades pinned. They are meant to move.
- For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- In terms of breathing, do what works feels best for you.
#2) Tall Kneeling Single Arm Bottoms-Up Kettlebell Presses
This exercise improves upper body strength, shoulder and scapular controlled mobility, lumbo-pelvic stability, and grip strength.
Coaching Tips:
- Get into a tall kneeling position. Your head, torso and hips should be in a stacked position.
- Grab onto a kettlebell by the horn, and so it’s in a bottoms-up position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), and squeeze your glutes.
- Now press the kettlebell overhead. Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, or leaning to the side.
- In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear.
- Pause for a count and gain control. Now lower the kettlebell back down to the starting position.
- Do not keep your shoulder blade pinned. It is meant to move.
- In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso.
- In terms of breathing, do what works and feels best for you. I prefer to exhale after I’ve initiated the pressing movement and as the weight is approaching the top position, and will inhale as the weight is returning to the starting position.
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#3) T Raises From Isometric RDL
This exercise improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise strengthens the traps (most notably, the mid traps).
Coaching Tips:
- Hold some light weight plates or dumbbells. You will not need to use much resistance to make this both challenging and effective. I only used 5 lbs and this was more than enough.
- Adopt your preferred foot width and positioning.
- Get into an RDL position by hinging your hips back. Maintain this position for the duration of the exercise.
- Start so your arms are down by your sides. Keep your elbows straight, and use a neutral grip.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Retract your shoulder blades. Think about drawing your shoulder blades together and towards your spine.
- For the duration of the exercise, keep your shoulder blades depressed. Otherwise your delts might be more prone to taking over.
- Now perform a t-raise and retract your shoulder blades. Think about drawing your shoulder blades together and towards your spine.
- Once you hit your end range, perform the reverse movements and lower your arms and the weights to the starting position with complete control.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from foot to foot. Your torso and hips should remain square to the floor.
- In terms of breathing, do what works and feels best for you.
#4) Scapula Bridges/Press-Ups
This exercise, which is SO much tougher than it looks, strengthens the muscles in the mid/upper back, improves shoulder and scapular stability, and lumbo-pelvic stability.
Coaching Tips:
- Set up two yoga blocks/objects so they are parallel, and place your elbows on either yoga block.
- Set yourself up so you are in a glute bridge position.
- Keep your shins in a relatively vertical position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now drive your elbows down into the yoga blocks, press your body towards the ceiling, and retract your shoulder blades (move each one in towards your spine). Think about squeezing your shoulder blades together. You should really feel the muscles around your shoulder blades, and the back of your shoulders.
- When you do this, your body should travel a few inches above the floor. Pause for a count, then lower to the floor with complete control.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or shoulders to collapse or shrug. Keep your shoulder blades depressed.
- Do not allow your knees to fall inside or outside of your feet.
#5) Prone I-T’s
This exercise improves shoulder and scapular controlled mobility. You will not need to use much weight to make this challenging. I usually use no more than 5 lbs, and even that is heavy.
Coaching Tips:
- Place two yoga blocks/objects so they are parallel, and are approximately just outside of shoulder width apart.
- Start so your body and arms form a “t.”
- While keeping your wrists and elbows in a fixed position, use the muscles around your shoulder blade area to lift your arms over the blocks, and so your arms and body form a ‘’I.’’
- Pause for a count in the ‘’I position,’’ and return your arms to the starting “t” position.
- Do not keep your shoulder blades pinned. They are meant to move.
- When you do the ‘’I’’ your shoulder blades should upwardly rotate and protract (move away from your spine and away from the opposite hip).
- When you do the ‘’t’’ your shoulder blades should downwardly rotate and retract (move in towards the spine and towards the opposite hip).
- Don’t let your shoulder blades or shoulders elevate towards the ears, and don’t let your hands or the weights touch the floor.
- For the duration of the exercise, do not compensate and perform the movements by hyperextending your lower back, flaring your ribcage, lifting your chest or head off the ground, or shrugging your shoulders.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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