5 Shoulder-Saving Moves To Add To Your Warm-Up

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Protect Your Shoulder Health

These shoulder warm-up drills are a great way to prime your body for a workout, and also improve shoulder health.

It's not uncommon to have aches, pains, and loss of mobility in the shoulders as you age. 

If you're new to these moves, ease into them. Pay attention to what your body says and don't push into any position that feels uncomfortable.

I recommend choosing 2-3 for each upper body workout.

 

Prone Incline Drills

shoulder drills from Kellie Davis on Vimeo.

 

The prone incline Y and prone incline scarecrow are two great drills to work on overhead mobility and stability.

Prone Incline Y Drill: 

  1. Position the bench in an incline and lie face down with feet supporting on the floor.
  2. Extend the arms toward the floor with elbows straight and palms facing in.
  3. Roll the shoulders down and back away from the ears.
  4. Keeping the arms straight, raise them overhead.
  5. Return to starting position.
  6. Repeat for 5-10 reps.

Prone Incline Scarecrow:

  1. Position the bench in an incline and lie face down with feet supporting on the floor.
  2. Extend the arms toward the floor with elbows straight and palms facing back.
  3. Roll the shoulders down and back away from the ears.
  4. Retract the shoulder blades, and then bring the arms up in a bent elbow position to create a W.
  5. Rotate through the shoulders to position the hands upward.
  6. Press straight overhead, extending through the elbows.
  7. Repeat the same steps backward to return to the starting position. 

Supine Floor Drills

 

scap stability from Kellie Davis on Vimeo.

Supine Weighted Straight Arm Press

  1. Grab a lightweight dumbbell or kettlebell.
  2. Lie on the floor with one leg extended and one leg bent. 
  3. Press the back flush with the floor. 
  4. Hold the weight in one hand, extending the arm overhead.
  5. Keeping the arm straight, press the weight up by protracting the scapula.
  6. Lower to starting position and repeat. 

Supine Scaption

  1. Lie on the floor with one leg extended and one leg bent. 
  2. Press the back flush with the floor. 
  3. Place both hands on the legs in a fist with arms extended.
  4. Keeping the shoulders locked into place, raise the arms overhead as far as you can go, keeping them straight.
  5. Return to starting position and repeat.

 

Supine Serratus Slide

  1. Lie on the floor with one leg extended and one leg bent. 
  2. Press the back flush with the floor. 
  3. Place both hands on the floor with arms in a bent-elbow position.
  4. The goal is to keep full contact with the floor from elbow to hand. 
  5. Raise the hands overhead, straightening the elbow.
  6. Return to starting position and repeat.

Wrapping It Up

Add these drills to your weekly warm-up and improve your overhead mobility and shoulder stability in no time. 

Choose 2-3 of your favorites to work through in each session. Go for 2 sets of 5-10 reps each. 

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