Shoulder

REVOREHAB - Vol. 11 Shoulder Press

Today we look at a shoulder press with internal rotation isometric Bias

This is a fantastic exercise to progress rotator cuff activation and strength of subscapularis that everyone forgets to train

It’s not all about external rotation!

The other vital component is the shoulder blade that has a very important posterior tilt that activates the serratus anterior to counteract the effects of gravity on the body!

 

Technique:

  1. Hold a single dumbbell at each end and use the arms to gently squeeze the ends together
  2. Keeping tension on the weight bring the arms in a comfortable arc above the head in a smooth motion
  3. Lower under control and repeat

Aim for 3 X 8-12 repetitions to grow more muscle

Not only is this a great variation from your regular gym programming, it’s also a higher level tendinopathy exercise and a starting point for weights overhead (2 hands for safety first!)

REVOREHAB - Vol. 9 Shoulder Shrug Exercise

This is a fantastic exercise for shoulder rehabilitation, neck and upper back complaints to build control, activation, strength and muscular endurance. We're using the cable here to assist with control. 

It’s a great approach to combating the effects of gravity, slouched postures and prolonged sitting commonly seen in todays society.

This is how we do it:

  1. Hold on to a light cable on a low setting to begin with.
  2. Bring the shoulder blade back gently into retraction and maintain this position throughout the exercise
  3. With the arm straight at a 30 degree angle shrug the tip of the shoulder up towards the ear. This angle is optimal in training the upper trapezius and the assisting serratus anterior muscle.
  4. Slowly lower back down smoothly under control without shuddering or shaking

Aim for 3 sets up to 20 repetitions as a warm up exercise on each arm.

This can also be completed using light dumbbell weights, resistance bands or a barbell with both hands for variation.