✨OVERHEAD SHOULDER ACTIVATION✨
Who loves #handstands #snatches #pullups #presses and all things overhead?! .
Then listen up 👂 😉
Let's take it back to the basics.
Now, of course if you're in pain, there are basics before these basics. So, as always, please go consult your local therapist before deciding this is what you need for your pain.
These are to activate those rotators directly around the shoulder joint to allow the joint to glide, slide and roll the way it's supposed to as you throw some weight over your head or stand on your hands 🏋️♀️🤸♀️
Ever heard the cue, "squeeze your arms together" for a handstand to increase stability? Not a bad cue, but it definitely activates more in the front chest when this happens. So, my suggestion is before we start increasing that chest tension and forcing shoulders too far forward, let's remind the brain how to be strong along the posterior shoulder and back 💪
Today I'm showing you some basics with the theraband. As "basic" as they seem, they can light up that shoulder when done properly. .
✅ ER Walk-Outs: keep the shoulder blade down & back, elbow close to your side and keep the wrist and elbow in straight alignment throughout the movement. .
✅ ER Scap Stabs: keep that same wrist/elbow alignment as you work on moving the shoulder blade into upward and downward rotation while maintaining a solid external rotation stabilization force. .
✅ Single Arm Rows: seemingly easy, but will light up with lats when done correctly. Don't allow the torso to move. Lead from the shoulder blade down and back first and then the elbow pulls in close to your side as it squeezes in and back as much as it can without allowing the front of the shoulder to dip down and forward. Keep the shoulder blade back and down! .
✅ Single Arm Row to Press: lock the shoulder down the entire time, stabilizing through the lats and low traps. Use the external rotators to engage as the arm rotates up, and the serratus and low traps to stabilize as you reach overhead. Feel the burn and keep that shoulder away from the ear as much as possible!
Tag a friend and let me know what you think!! 👊