Here is an awesome exercise for bulletproof shoulders. I love using these as part of my warm-up, particularly before I do my muscle-ups, pull-ups and push-ups.
Coaching Tips:
- Place a resistance band around your forearms/wrists. There should be resistance in the band for 100% of the exercise. You can modify the exercise by using a band with less resistance, or by sliding the band closer to the elbows.
- Bend your elbows, and point your forearms up towards the ceiling.
- Now draw your shoulders blades together (retract). When you do your hands and arms will spread apart.
- Pause for a count, then perform the reverse movements and spread your shoulders blades apart (protract). When you do your hands and arms will return to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move.
- For the duration of the exercise, do not allow your shoulders to shrug towards your ears, or your shoulder blades to elevate.
- Do not allow your elbows to flare.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, or spine or hips to rotate.
- 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.
Here is another article I wrote where I share 5 additional exercises for shoulder health.
5 Of My Go-To Exercises For Bulletproof Shoulders
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