Ok folks, shoulder routine. Each session should begin with a 5 min warm up and mobilisation of the joints. All you need is a band (rubber not rock or metal ;-) ). Begin with 1 set of each exercise and maintain focus on the quality of the movement rather than repping out. Remember its better to do these under control than ballistically. Shoulder mobility: External rotation (10-15 reps) Lateral raise to 45 degrees (10-15 reps) Band rotations in Y, T, and hands down position (10 each direction for each hand position). Scapula stabilisation: Scapula push ups (10-15 reps) Overhead straight arm pulldown (10-15 reps) whippet (10-15 reps) dislocations with band. (10-15 reps) I have included video showing execution of the exercises. Anyone with history, previous dislocations leave out whippet and dislocations to begin with (complete movement in comfortable range without band).
Posted on: Fri, 24 Oct 2014 10:23:10 +0000
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