Shoulder Mobility and Strengthening Plan

8/12/2019 Shoulder Mobility and Strengthening Plan

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Disclaimer:

See your physician before starting any exercise or nutrition program. Prior to starting, you shoulddiscuss all nutritional changes with your physician or a registered dietician. If you are taking any

medications, you must talk to your physician before starting any exercise program. If you experience

any lightheadedness, dizziness, or shortness of breath while exercising, stop and consult a physician.

hese recommendations are not medical guidelines. his book is for educational purposes only. !ou

must consult your physician prior to starting this program or if you ha"e any medical condition orin#ury that contraindicates physical acti"ity. his program is designed for healthy indi"iduals $% years

and older only.

&ll forms of exercise pose some inherent risks. It is ad"isable that readers to take full responsibility

for their safety and know their limits. he exercises and dietary programs in this book are not

intended as a substitute for any exercise routine or treatment or dietary regimen that may ha"e beenprescribed by your physician.

Don't perform any exercise unless you ha"e been shown the proper techni(ue by a certified personal

trainer. Don't perform any exercise without proper instruction. &lways do a warm)up prior to yourworkout session and end with a stretching cool down segment.

Safety *irst

!ou will only get positi"e results from this program if you are performing the exercises correctly. +ere

are a few tips for you to maximize your results:

$. heck with your doctor before starting any new exercise or diet program.

-. It may be necessary to consult a trainer if you are unsure of how to do any of the exercises.

Do / do exercises that you don't understand how to do.

0. If something 1hurts' do not do it. !ou must understand the difference between muscle fatigue

and in#ury. &lways error on the side of caution if you feel pain.

2. his program has the potential to be used with those new to fitness as well as those that are

"ery fit. Start off conser"ati"ely and increase intensity as you go.3. 4e can 1do it all'5 howe"er, we may need an extra day of rest between workouts so feel free to

take a day of acti"e rest between workouts if you aren't up to the workout. &cti"e rest is anacti"ity that is low intensity calorie burning in nature such as walking.

6. 7se proper exercise form and train conser"ati"ely in all workouts.

8. &lways start with the easier alternati"e exercises if appropriate, e"en if you ha"e exercised in

the past. he new exercises, and new style of mo"ements will cause muscle soreness e"enfrom workouts you think 9look easy9.

%. Do / do inter"al training more than 2 times per week.

. Do / the skip a warm)up, as well, take a few minutes to cool the body down.

$;. If you ha"e an in#ury, get medical attention to rehabilitate your in#ury before starting an

exercise program.



Shoulder Mobility and Strengthening Plan

Shoulder mobility and strength are important for life, period.

If you're interested in maintaining strong and stable shoulders in order to do/lympic lifts and other challenging exercises, strong shoulders are doubly

important.

In this report, you'll find "arious stretches and strengthening mo"es to help withshoulder mobility strength through each range of motion of the shoulder.

<oth strength and flexibility of any #oint is paramount for #oint health. he key is that

you can't ha"e one without the other. Strength is great, but without strength througha full range of motion, in#ury is imminent. &s well, flexibility is fantastic, but without

strength and stability in a #oint, too much flexibility also can result in in#ury.

It takes "ery little time to maintain strong and flexible shoulders. It takes longer torehabilitate a shoulder in#ury. /b"iously it's best to be P=/&I>? so that you can

pre"ent any in#ury from occurring. here's nothing worse than slowing down yourprogress with any program when you are in#ured.

o this end, you will find both stretches and strength exercises in the plan. Please

refer to the "ideo demonstrations of each. !our goal is to perform each stretch and

strength mo"e e"ery day. It can be included in your warm up and should take lessthan $; minutes.



Stick-up - $; reps @33 seconds into demo "ideoA

Stand with your back against a wall. !our feet should be as close to the wall as

possible and your butt, upper back, and head should all be in contact with the

wall at all times.

Stick your hands up o"erhead. Beep your shoulders, elbows, and wrists

touching the wall. Slide your arms down the wall and tuck your elbows into

your sides.

his should bring your shoulder blades down and together, contracting the

muscles between your shoulder blades as well as the shoulder muscles.

*rom the bottom position, try to slowly slide your arms up until they are

straight and in a 9stick)em up9 position. ry to impro"e your range of motion

each week.

he goal is to impro"e shoulder mobility and postural control.



Foam Roller Stick-ups $; reps

@$:3; into demo "ideoA

Cay on the foam roller "ertically

/pen up the chest, elbows bent, arms parallel towards floor

?xtend the arms o"erhead while maintaining an open chest

=eturn to start



Foam Roller Angels@$:3; into demo "ideoA

Cay "ertically on the foam roller.

/pen the arms and let gra"ity stretch arms towards the floor.

o"e the arms from the hips slowly up towards the head.





Palms up position - $; reps +old the band with palms up

4hile keeping the arms straight, s(ueeze the shoulder blades together

Pull the band apart, slowly return to start



Band Over head

+old stretched band with palms to floor

<ring band o"erhead

=otate band as far o"er head and down towards waist behind the body

=eturn band back to front



Ball hest !Angel" Stretch @2:$8 into demo "ideoA

Cay on a stability ball.

/pen the arms and let gra"ity stretch arms towards the floor.

o"e the arms from the hips slowly up towards the head.



Ball # $% &% '% ( E 3)$; reps in each position

@2:$8 into demo "ideoA

$ position *orm position with the arms while on a ball or incline bench

o"e arms through range of motion, hands towards floor then ceiling

ry with the thumbs up, then repeat with thumbs down



' position *orm 4 position with the arms while on a ball or incline bench

o"e arms through range of motion

S(ueeze shoulder blades together as you mo"e the elbows down toward waist

Stretch the arms o"er head



& position *orm ! position with the arms while on a ball or incline bench

o"e arms through range of motion, hands towards floor then ceiling

ry with the thumbs up, then repeat with thumbs down



( position *orm I position with the arms while on a ball or incline bench

o"e arms through range of motion



o"e arms through range of motion with thumbs up

=epeat with thumbs down

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Shoulder Mobility and Strengthening Plan