Some shoulder help

[kite]

I figured I'd post up some shoulder savers.


Prone Shoulder Cable Pull

Category: Rehab - Supplemental

Muscles Targeted: Lats and Cuff

I could not come up with a creative name for this so I made it as simple as I could. I started doing this after many ART sessions. This is the same movement pattern the therapist was using while trying to kill me with ART. While I do not have the deep tissue pressure (as ART offers) I still have the movement and can use the weight to pull my arm through the full range of motion.







To do this lay face down on a bench at a slight angle from the cable machine. Let the cable pull your arm up and over your head in a half moon motion. Try to get more range of motion with each rep and hold the stretch position for a 3-5 count.

I have found 5-6 reps to be optimal with a 5 second stretch. Any more reps does not increase my ROM past the 5 rep but this can be different for you.

[kite]

Re: Some shoulder help

Shoulder Band Traction (bottom)

Category: Rehab

Muscles Targeted: Lats and shoulders

The owner of Jump Stretch Dick Hartzell first showed me this one years ago. I blew it off at the time and now regret it BIG TIME. For those who like to GO HEAVY this is a shoulder saver.

Hook the hand around your wrist so you ARE NOT holding it with your hands. Loop it around you wrist.

Loop the band around the bottom of a rack or heavy object so the shoulder and traps are being pulled. Now step back more and let the band pull your shoulder down. Hold this position and relax. When you think you are at your peak stretch position shrug your shoulder back, hold for a couple seconds and return.









Let it relax again, repeat this a few times until you feel you reached your peak position. When you get to this stage then start moving around. Twist in all directions allowing the band to pull the shoulder joint.

This process will take between 2-4 minutes per arm.

[kite]

Re: Some shoulder help

Shoulder Band Traction (forward)

Category: Rehab

Muscles Targeted: Lats and shoulders

The owner of Jump Stretch Dick Hartzell first showed me this one years ago. I blew it off at the time and now regret it BIG TIME. For those who like to GO HEAVY this is a shoulder saver.

Hook the hand around your wrist so you are NOT holding it with your hands. Loop it around you wrist.

Walk back from the rack to the point you feel you shoulder and lat being pulled. Now step back more and let the band pull your shoulder forward. Hold this position and relax. When you think you are at your peak stretch position shrug your shoulder back, hold for a couple seconds and return.


Let it relax again, repeat this a few times until you feel you reached your peak position. When you get to this stage then start moving around. Twist in all directions allowing the band to pull the shoulder joint.

This process will take between 2-4 minutes per arm.

[kite]

Re: Some shoulder help

Shoulder Band Traction (overhead)

Category: Rehab

Muscles targeted: Lats and shoulder region

This is another exericse that I have found to make a huge difference in how my shoulder feels. This is very easy to set up. Grab a band and choke it over the top of a power rack. Then loop the other end around your wrist. You want this to be attached at the wrist so you are not grabbing the band but having the band pull you.

At this point let the band pull your arm up as high as you can get it. If need be, sit on the floor or on a bench. Let the back pull for a few second and then shrug your shoulder down and the let the band pull you back out again.

Repeat this several times until you feel you are at your max stretch. At this point begin twisting and moving your body around into different positions.

The average time per set will be close to 2-4 minutes per arm.

[kite]

Re: Some shoulder help

W - Shoulder Raise

Category: Supplemental and Rehab

Muscles Targeted: Shoulders

W: Bend the arms to 90 degrees and raise and lower the dumbbells in line with the torso.

The YTWL Complex

The YTWL Exercise: 3 sets x 8 reps of each, 2 second pause at the top of each rep, 0 seconds rest

YTWLs are a shoulder stability exercise I was first exposed to by Mark Verstegen of Athlete's Performance.

Lie facedown on a bench and perform each exercise for 8 reps non-stop, then proceed immediately to the next exercise:

Y: Raise the dumbbells up in front of you so that they end up in a Y shape in front of the torso.

T: Raise the dumbbells out so they're perpendicular to the torso (creating a T-shape)

W: Bend the arms to 90 degrees and raise and lower the dumbbells in line with the torso.

L: Holding the top of the W contraction, rotate your forearms down so your fists point toward the floor. Keeping your elbows perfectly still, externally rotate the dumbbells back to the W position.

There should be no rest between exercises! Use light dumbbells so you can maintain form. Ten pounds would be "very heavy" for this series of exercises.

[T-Man007]

Re: Some shoulder help

Nice post!