The Best Shoulder Exercises For Injury Prevention To Do Before A Workout

best Shoulder Exercises For Injury Prevention

The shoulder is one of the most important body joint. However, unlike the other big joints, it is mainly composed of soft tissues; 6 major ligaments, over 30 muscles and a complex of 5 joints. Almost every workout demands a lot of shoulder use and usually assume over 1600 different positions. Since there is more movement at the shoulder joint than at any other joint in the body, it is prone to injury and overuse.

Shoulder injury is one of the most common problem not only for workout enthusiasts but also among the population at large. Any activity that involves the arm being taken from below the shoulder level to above the shoulder level has the potential of damaging the rotator cuff.

best Shoulder Exercises For Injury Prevention

Fortunately, there are ways you can keep the shoulders healthy and strong for the long haul. Below are the best shoulder exercise you should do before a workout to prevent injury.

1. Face pull

Training experts advise doubling your pulling to pressing volume in order to prevent shoulder injury. The recommended ratio is 2:1. The face pull is one of the best shoulder exercise. It enhances posture, helps in the development of the upper traps and balances shoulder musculature.

How to do it

· Attach a fitness band at shoulder level to a sturdy base.

· Hold the loose end and move back until you feel tension. Your arms should be straight and the shoulders slightly forward.

· Now retract your shoulder blades and squeeze the upper back as tight as you can. Then pull the band towards your face and hold the position for about 10 seconds.

· Straighten the arms back out and repeat for 5 reps.

This exercise can be done as a filler or as an exercise by itself. Doing 25 reps of face pull each upper body session will leave you standing tall and proud.

You can also do this exercise with a rope attached to a cable station.

2. T-spine twist

Posture is vital in shoulder function. People with kyphosis experience more shoulder problems than their straight counterparts. This is because hunching forward diminishes sub acromial space and brings the shoulder blades forward ultimately preventing the shoulders from functioning as intended. A t-spine twist makes the shoulder to move more freely hence preventing injury during workout.

How to do it

· Face downwards on Yessis GHR or a 45 per cent back raise

· Position the crest of your hip at the edge of the pad. Take care not to position it too far as it can stress the lower back

· Now keep your torso long and posture as straight as possible and twist the middle back as far and as comfortable as you can.

· When twisting on the right side, pull the right shoulder blade towards the spine. When pulling the right shoulder blade in, push the left shoulder blade away from the spine.

· The same pattern should be present when twisting on the left (right shoulder blade out and left shoulder blade in)

· Repeat 2 sets of 5 reps with a slow methodical tempo before a workout.

3. Overhead shrug

This exercise helps to balance shoulder musculature and correct poor posture.

How to do it

· Take a bar with a standard bench grip and lift it over your head.

· Keep the elbows locked in place as you elevate the shoulder blades upwards

· Now contract your traps and hold for about five seconds

· Control your scapula down slowly while retaining the tension throughout the shoulder.

Five to ten reps per set will keep your shoulder strong, healthy and prevent injury during a workout.

Similar to a face pull, overhead shrug can be performed as a standalone exercise or as a filler.

4. Shoulder band distraction

Band distraction serve as an alternative to conventional static stretching. It involves adding band tension to a joint then moving the joint through a range of motions, opening restriction and kinks that develop with time. This variation of band destruction frees up the shoulder joint.

How to do it

· Twist a bar to a chin up bar and face away from the bar

· Put the free end of the bar around your arm around the armpit crook

· Walk out until you experience some appreciable tension in the band.

· Now twist your arm up and down, just like twisting a door knob back and forth but while keeping it straight.

· The band helps to pull your (big arm bone) back into the (shoulder sockets) glenoid.

· Perform 10 twists on each arm before a workout to strengthen the shoulder joint.

5. Diving seagulls

This shoulder move is not challenging but it places the shoulder blades in a more favorable position and puts a ton of tension on the posterior shoulder.

How to do it

· Lay down on the floor facing downwards

· Now extend your arms over your head

· Bring your arms towards your hip slowly in an arching manner and return them to the starting position over your head.

Diving seagull should be graceful but tension is key during the movement.

You can add light resistance to increase the tension.

To increase the strength of your shoulder joints, 10-15 reps before a workout works tremendously.

6. Lax ball art

Self myofascial release (SMR) helps to free up posture and enhance movement of the shoulders. ART (Active release therapy) is a sub sect of self myofascial release and it involves moving the joint while applying pressure on the irritated tissue. This exercise helps to alleviate discomfort as well as enhance mobility of the shoulder joint.

How to do it

· Take a lacrosse or tennis ball place it between a wall and the back of your shoulder blade.

· Keeping your arms straight, move the ball towards the midline of the body, over your head as well as towards the wall.

· Fix the ball back in place and be creative with other range movements while still keeping the arms straight.

· After moving the ball through all manageable positions, take the ball back to the original position and try again.

· You can even try to form a 90 degrees angle in the elbow, then rotate the shoulder internally and externally.

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