This week I collaborated with coach Tim DiFrancesco. We are sharing 8 of our top exercises for shoulder health. Tim was the strength and conditioning coach for the NBA’s Los Angeles Lakers from 2011-2017.
#1) Prone Bodyweight Serratus/Trap Towel Drags + Band Resistance
This exercise strengthens the “pull-up” muscles, and improves shoulder and scapular controlled mobility. If you want to work on pull-ups and don’t have a bar, this can be a great option. This is also a great accessory exercise. I upped the ante by adding band resistance.
Coaching Tips:
- Fasten a resistance band around a secure surface, and loop the band around your ankles. Or you may do what I did, and may secure the band by putting one end under a closed door. There should be resistance in the band for 100% of the exercise.
- Lie on a towel on the floor, and in a prone position. 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.
- Place your hands on the floor. Your weight should be evenly distributed throughout your full hand and fingers. Pretend you are trying to spread your full hands and fingers to the floor.
- In the starting position, your arms should be fully extended, and in an overhead position.
- Now draw your shoulder blades in towards your spine and down towards the opposite hip, and pull your body forward. When you reach the end position, your elbows should be at approximately a 45 degree angle with your torso, and you should really feel the muscles around your shoulder blades working.
- Gain a moment of control, then perform the reverse movements and press your body backwards so your arms return to an overhead and fully extended position. When you do so, your shoulder blades should spread apart from your spine, move away from the opposite hip, and move around your ribcage.
- Do not keep your shoulder blades pinned. They are meant to move.
- Do not allow your shoulders to shrug towards your ears. Keep your shoulder blades depressed.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate.
- In terms of breathing, do what works and feels best for you.
- Do 2-4 sets of 8-12 reps.
#2) Wall Short Reverse Plank
This exercise targets strengthening of the muscles surrounding your shoulder blades. This is great for promoting better posture. You will also feel a great challenge to your lats as you press your body away from the wall.
Coaching Tips:
- Avoid shrugging your shoulders and keep your chin tucked back. Shoot for 2-4 holds of 10-45s.
#3) Multidirectional Taps From Bear Crawl + Band Resistance
This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability. Aside from your moving arm, the rest of your body should remain in a fixed position for the duration of the exercise.
Coaching Tips:
- Place a resistance band around your wrists. There should be resistance in the band for 100% of the exercise.
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.
- Your shoulders should be above your hands. Spread your fingers and pretend you are suctioning them to the floor.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
- Now perform taps in multiple directions. Repeat using the opposite side.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, do not let your lower back hyperextend, ribs flare, torso, spine or hips rotate, weight shift from foot to foot, or hips pike or collapse.
- In terms of breathing, do what works and feels best for you.
- Do 2 to 4 sets of 6-10 reps per side.
#4) Tall Plank With Alternating Shoulder Tap To Alternating Toe Tap
This exercise targets your shoulders and your core. Holding yourself up in the top of the push-up position is a great challenge for your shoulders. Staying in that position requires endurance from your core.
Coaching Tips:
- When you pike your butt up and go reach for your opposite toe for the toe tap, you will really feel the work it takes for your single arm and shoulder to stabilize.
- This is also going to help you to promote shoulder range of motion as you reach all the way back to the opposite toe.
- The key is to avoid sagging through your hips and to push the ground away throughout the repetitions.
- Shoot for 2-4 sets of 3-8 repetitions.
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#5) Single Arm Band Resisted Presses From Plank
This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.
Coaching Tips:
- Loop a resistance band around your foot, and hold the band in your hand that is on the same side of your body. There should be resistance in the band for 100% of the exercise.
- Place a towel under the hand that will be performing the presses.
- Get into a plank position from your hands 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.
- On the planted side, spread your fingers and pretend you are suctioning them to the floor.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Now slide your hand forward, and to a range where you are able to maintain proper form. Do not perform the movement by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, laterally flexing your spine, or a combination of the above.
- In the top position, pause for a count.
- Now return your arm to the starting position with complete control.
- Do not keep your shoulder blade pinned. It is meant to move.
- On the side that is planted, press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).
- Aside from your sliding arm/shoulder blade, the rest of your body should remain in a fixed position.
- In terms of breathing, do what works and feels best for you.
- Do 2 to 4 sets of 8-12 reps per side.
#6) Band Standing Front-Lift to T
This exercise targets the deltoids, your rotator cuff muscles, and your rhomboids around your shoulder blades. It will help you to promote overall shoulder health, endurance, and strength.
Coaching Tips:
- The key is to avoid shrugging your shoulders as you do the reps. Keep your palms down throughout.
- Shoot for 2-4 sets of 8-20 repetitions.
#7) Prone I-T’s
This exercise improves shoulder and scapular controlled mobility.
Coaching Tips:
- Place two objects so they are parallel, and are approximately just outside of shoulder width apart.
- Lie on the floor, and in a prone position. 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.
- Fully extend your arms, and elevate them so they are an inch or so above the ground. In this position your arms and body should resemble an ‘’I.’’
- While keeping your wrists and elbows in a fixed position, use the muscles in your shoulders and around your shoulder blade area to lift your arms over the blocks, and so your arms and body form a ‘’T.’’
- Pause for a count in the ‘’T position,’’ and return your arms to the starting position.
- 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 the shoulders.
- Use a range of motion (object height) that allows YOU to maintain proper form.
- In terms of breathing, do what works and feels best for you.
- Do 2 to 4 sets of 8-12 reps.
#8) Mini-Band Tall Kneeling Long Pull-Apart
This exercise targets the muscles of the shoulder rotator cuff. It’s a great way to promote overall shoulder health, endurance, and strength. Having to hold up in the long arm posture alone is a challenge. Adding the mini-band to pull out into is the kicker!
Coach Tips:
- Avoid shrugging your shoulder or letting your elbows bend. While in the tall kneel position you want to imagine a karate chop to your stomach so you don’t end up arching through your low back.
- Shoot for 2-4 sets of 8-20 repetitions.
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