Functional Strength for the Body: Shoulders

Today's blog is the final part of our Functional Strength Series. You learned how to prevent knee pain, properly move on and off the floor, and now we're strengthening those shoulders! All 4 moves are demonstrated in the video and descriptions of each movement are below.

Lacrosse Ball Chest Roll (or Tennis Ball)

Wedge the ball between your chest and the wall with your right arm straight against the wall behind you. Spend 30-60 seconds on each side.

Lacrosse Ball Trap Roll (or Tennis Ball)

Wedge the ball between your upper trap (upper shoulder) and the wall. And roll the ball along your shoulder, trying to find knots and sinking into those knots. Spend 2 to 3 minutes total on both sides.

Towel and Resistance Band Hold

Hold a towel directly underneath your right elbow. Hold onto one end of the resistance band while someone holds the other end. Bring your elbow out as far as you can, your arm should stay at a 90 degree angle while keeping hold of the towel.

Shoulder Flexion Roll

Start in an upright seated position. Keeping your arms straight, reach out as you bend forward until your ears are in between your arms. Complete about 3 sets of 15-25 repetitions.

Take about 5-10 minutes on these exercises each day and you should feel a major improvement in your shoulder/rotator cuff mobility.

Friday Fitness: Unglue Your Shoulders

It’s time to tackle the most neglected component of fitness…flexibility! Are you ready to unglue your shoulders? Check out this quick video for four great shoulder stretches that will increase your range of motion extensively. Great to do right before an upper body strength workout or after a long day of your shoulders caved in at your office desk. Posture is key people!



Band Shoulder Stretch (A)

Anchor Height: 2-4 feet overhead

Description: walk out with elbow slightly bent facing away from the anchor, palm facing (externally rotated) towards the ceiling, Lean slow into the stretch

*Hand always through the handles and slightly gripping the bands

 

Band Shoulder Stretch (B)

Anchor Height: 2-4 feet overhead

Description: facing the anchor, walk away from the band and bend your back, let band pull your arm towards the ceiling. Walk backwards for more resistance or closer to the band for less resistance.

 

Band Shoulder Stretch (C)

Anchor Height: between waist and chest height

Description: walk out facing away from anchor, pull band up with elbow high, let band pull elbow towards ears, slowly lean into for more resistance

 

Band Shoulder Stretch Dynamic (D)

*Always complete after doing one of the first three exercises

Anchor Height: 2-4 feet overhead

Description: Keeping the arm straight, slowly walk out barely gripping the handle of the resistance band while rotating inward and outward. Walk out a little further as the stretch improves.

 

*All stretches should be done 1-2 minutes per arm. 

Friday Fitness: Shoulder & Rotator Cuff Stretches

Today's video gives you three stretches to increase flexibility and range of motion in your shoulders, as well as improve your posture.  Take a look as I guide you through the stretches and then spend a few minutes each day working on these exercises.