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Shoulder Warm Up Routine
Traffic Light 10 reps 1 set
Internal and external rotation both sides
Overhead Band Pull Apart 10-12 Reps 2 Sets
Behind the head, pull apart, retract shoulder blades
Broom Stick Rotations 6-8 Reps
Work through tightness
Wall Slides 10-12 Reps 1 set
Back flat, arms against the wall
Scapular Push Up 15-20 reps 2 sets
This will activate the serratus anterior
Bench Y Lifts 10-12 reps each position 2 sets
Prone Shoulder series.6-8 Y T W back
Keep hands as high as possible. Keep the thumbs up for more external rotation
Test #1
Shoulder impingement
Test #2
Tests shoulder flexion in conjunction with thoracic extension.
Spine mobility and upper back posture needs to be improved
Test #3
Wall Slides test
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45 comments
Awesome thanks
3.30 don't do that exercise in Italy lol
I fail the wall slide test miserably. Now I know why it's so fucking painful to get in the low bar position.
With the scapulor push ups i feel something roll in my back
Super video , quick and to the point!!!!
Also entertaining
fr the 1st one my shoulder didnt hurt but it felt worked like i had to do effort
In some of my shoulder exercises, my shoulders makes cracking noises. It doesn't hurt at all, but should I be worried???? Plz help?
wall slides make my shoulders tired 😭😭😭😭
This video brought my poor range of motion to my attention. Kick ass video
When you suck at break dancing
Love these thanks! Will you turn the sound up on your videos a little though? It's hard to hear for me. Also I have an ulnar nerve subluxation in my elbow and went to PT for it for a while but what are some manipulations or stretches I could do for it? Thanks!
Thank you for this! I was very worried about my shoulder issues, however after doing the movements in this video with no problems (except my shoulder made cracking sound like when you crack your knuckles on the first rep of the broomstick – it went away immediately as i realised i was "tensing") i am now confident i am a ok
please work on the audio on your upcoming videos.
bro plz do a video on prevention of hernia while lifting heavy
Is clicking something to be worried about? There's no pain but a clicking that only I can hear.
are shoulder circles bad?
How many times a week can you do these?
HERE IN 2017! 😛
Great shoulder activation video – thank you!
You look like a buff Amy Santiago from Brooklyn 99
2:08 Sorry but the overhead band pull apart, just like behind the head shoulder press or behind the head lat pull down , or any behind the head exercice , they all cause shoulder IMPINGMENT, the correct position is that the elbows have to be in front of the shoulders, not back and not in the same line.
Hi, I recently got back to the gym after a year of absence. 2 weeks in I'm noticing a clicking sound in my left shoulder during the bottom of the bench press, no pain though. I practice perfect form with my shoulder blades retracted during the whole lift and I emphasize on tucking my elbows in during the descent of the movement. I have read about other people having similar problems and they suggest taking some time off the bench but I am eager to train hard again. Would really appreciate a professional opinion.
Thanks
CHEF BUFFFFF
Should i be resting at all in between each warmup exercise?
Thanks omar this was dope definitely including this in my workout and training warm ups
Can't do test 1 at all, 2 and 3 are no problem. Most of the exercises are very painful.
Is this a dude? What's going on
Thank you for the warm up exercises. I'm already doing several of them
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I was doing wall slides correctly and felt pain in both shoulders. So should I not do that set of exercises or any where I feel pain? Thanks.
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