{"id":7924,"date":"2021-10-08T21:46:10","date_gmt":"2021-10-08T21:46:10","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7924"},"modified":"2021-10-08T22:08:16","modified_gmt":"2021-10-08T22:08:16","slug":"bulletproof-your-shoulders-with-this-exercise","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/bulletproof-your-shoulders-with-this-exercise\/","title":{"rendered":"Bulletproof Your Shoulders With This Exercise"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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. \u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Scapula Retractions\/Protractions\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Fhs8OCmvoYM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Place a resistance band around your forearms\/wrists. There should be resistance in the band for 100% of the exercise.\u2063\u2063 \u2063\u2063You can modify the exercise by using a band with less resistance, or by sliding the band closer to the elbows.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend your elbows, and point your forearms up towards the ceiling.\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now draw your shoulders blades together (retract). When you do your hands and arms will spread apart.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not keep your shoulder blades pinned. They are meant to move.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug towards your ears, or your shoulder blades to elevate. \u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your elbows to flare.\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#d6dbdd\">Here is another article I wrote where I share 5 additional exercises for shoulder health. <\/p>\n\n\n\n<p class=\"has-text-align-left\" style=\"font-size:18px\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-of-my-go-to-exercises-for-bulletproof-shoulders\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 Of My Go-To Exercises For Bulletproof Shoulders<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7498\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/121371743_362322228152138_2119983897493471978_n-2.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. \u2063 Coaching Tips: \u2063\u2063Place a resistance band around your forearms\/wrists. There should be resistance in the band for 100% of the exercise.\u2063\u2063 \u2063\u2063You 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.\u2063 \u2063\u2063 Now draw your shoulders blades together (retract). When you do your hands and arms will spread apart.\u2063 \u2063 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.\u2063 \u2063\u2063 Do not keep your shoulder blades pinned. They are meant to move.\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug towards your ears, or your shoulder blades to elevate. \u2063\u2063\u2063 \u2063 Do not allow your elbows to flare.\u2063 \u2063 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.\u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063 Here is another article I wrote where I share 5 additional exercises for shoulder health. 5 Of My Go-To Exercises For Bulletproof Shoulders Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7928,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,576,851,592,11,633,23],"tags":[612,1130,1136,1157,1284,1049,1047,1178,1135,1158,1159,1285,1050,1048,1179,1128,1281,1280,1278,1279,1276,1036,1026,1043,1025,1042,1127,1125,958,960,891,957,959,890,1141,1150,1143,1149,1140,1142,1139,1144,1152,1154,1155,1151,1147,1153,1146,1156,956,955,1117,1116,1114,1119,1111,1115,1113,1118,1275,1274,1272,1273,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,1024,1041,1023,1040,1021,1038,1022,1039,1277,846,676,479,1134,1177,1283,1046,1133,1176,1282,1045,667,1122,1126,1138,1137,43,39,1148,1145,635,961,954,496,495,1131,494,469,1124,114,1123,195,41,554,97,622,96,1112,776,1271,1270,1269,1268,1267,1018,1031,1030,333,1029,1028,1027,1044,514,511,1052,1053,1051,1020,317,172,470,331,590,298,467,1037,845,1019,35,671,670,1132,1129],"class_list":["post-7924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-pull-ups","category-push-ups","category-shoulder-health","tag-advanced-pull-ups","tag-band-assisted-pull-ups","tag-band-exercises-for-back","tag-band-exercises-for-lats","tag-band-exercises-for-rotator-cuff","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-exercises-for-shoulders","tag-band-workout-for-back","tag-band-workout-for-lat","tag-band-workout-for-lats","tag-band-workout-for-rotator-cuff","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-band-workout-for-shoulders","tag-banded-pull-ups","tag-best-delt-exercise","tag-best-delt-exercises","tag-best-delt-workout","tag-best-delt-workouts","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-mobility-for-athletes","tag-best-exercise-for-shoulder-stability","tag-best-exercise-for-shoulder-stability-for-athletes","tag-best-home-pull-up-exercise","tag-best-home-pull-up-workout","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-lower-trapezius-exercise","tag-best-lower-trapezius-exercise-for-athletes","tag-best-lower-trapezius-exercises","tag-best-lower-trapezius-exercises-for-athletes","tag-best-lower-trapezius-workout","tag-best-lower-trapezius-workout-for-athletes","tag-best-lower-trapezius-workouts","tag-best-lower-trapezius-workouts-for-athletes","tag-best-mid-trapezius-exercise","tag-best-mid-trapezius-exercise-for-athletes","tag-best-mid-trapezius-exercises","tag-best-mid-trapezius-exercises-for-athletes","tag-best-mid-trapezius-workout","tag-best-mid-trapezius-workout-for-athletes","tag-best-mid-trapezius-workouts","tag-best-mid-trapezius-workouts-for-athletes","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-best-shoulder-exercise","tag-best-shoulder-exercise-for-athletes","tag-best-shoulder-exercises","tag-best-shoulder-exercises-for-athletes","tag-best-shoulder-workout","tag-best-shoulder-workout-for-athletes","tag-best-shoulder-workouts","tag-best-shoulder-workouts-for-athletes","tag-delt-exercises","tag-delt-workout","tag-home-pull-up-workout","tag-home-workout","tag-home-workout-exercises-for-back","tag-home-workout-exercises-for-chest","tag-home-workout-exercises-for-delts","tag-home-workout-exercises-for-shoulders","tag-home-workout-for-back","tag-home-workout-for-chest","tag-home-workout-for-delts","tag-home-workout-for-shoulders","tag-home-workouts","tag-how-to-do-pull-ups","tag-learn-how-to-do-pull-ups","tag-lower-trapezius-muscle","tag-lower-traps","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-mid-trapezius-muscle","tag-mid-traps","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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bulletproof Your Shoulders With This Exercise - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"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. \u2063\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/bulletproof-your-shoulders-with-this-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bulletproof Your Shoulders With This Exercise - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"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. \u2063\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/bulletproof-your-shoulders-with-this-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-08T21:46:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-08T22:08:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_2230.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"1035\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" 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