Shoulder Prehab Protocols
Health is the key to success
Here is your exercise list. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
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SHOULDER STABILIZERS – NO EQUIPMENT
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Straight to W | 8x | Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Forehead to W | 8x | Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. | |
| Back Extensions | 8x | Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
| Elbow Lifts | 8x | Interlock your hands behind your head and keep your forehead on the floor.Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop! | |
| Arm Circles | 20sec each way | With your arms locked and out by the side like an airplane perform small and dynamic circles.Keep your chest on the floor and lift your head sligthly.Keep your legs engaged but on the floor. Point your feet and make your ankles touch. |
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SHOULDER STABILIZERS – LIGHT EQUIPMENT
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Overhead Warm Up Pushes | 8x | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.Keep your shoulders down and look towards the front.Apply outwards pressure on the elastic the entire time but do not externally rotate your arms. | |
| Butterfly Shoulder Warmup | 8x | Start with your arms fully extended in front of your chest with your palms facing each other.Apply constant outwards pressure on the elastic as you raise your arms overhead and back.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| External Rotations with Loop | 2x12 each side | Start with your elbows 90 degrees bent by your side and your wrists connected with the elastic. Rotate your hands so your palms are facing each other.Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.Keep your shoulders down and look towards the front.Engage your core to stabilize your position. | |
| Around the World on Stomach | 8x | Start with your hands facing the ceiling next to your hips. Engage your back and lift your chest off the floor. Keep your lower ribs on the floor.Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
| Forearm Plank Shoulder Burner with Elastic and Foam Roller | 2x6 | Place your forearms on a foam roller with your shoulders on top of your elbows. Connect your hands with and elastic, rotate them so they face each other and pull apart.Rock your elbows back and forth carefully whilst keeping your body stable.Engage your core and create 1 straight line from your feet all the way through your neck.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. |
