What's going on Nation? And welcome to shoulder warm ups increased mobility and injury prevention now
We're going to be doing three warm-up exercises, okay, ten to twelve reps per exercise
And you're going to run through this circuit twice
So complete all three warm-ups and then start over and once you complete it twice
and you're done now the reason why we're doing this is because we want to prevent
injuries and
Increase mobility of your shoulder by doing these warm-ups or you'll be activating the muscle tissue around the joint so it's going to help stabilize
That joint when you do any exercises involving the shoulder. We're also going to be doing is forcing blood to the areas
We're getting blood to the muscle tissues to the tendons and the ligaments what we're also doing is warming up the synovial fluid that's actually
Inside the joint all that stuff is is it helps the bones glide cross each other smoother as it's warmed up
Okay, so you increase the viscosity of it. So what we're going to do is the first warm up which is going to be simple
internal and external rotation with a dumbbell so all you gotta do is lay down on the ground and
You want to keep some key points in mind you want to ensure your back and your shoulders as flat as possible
And you want to show your arm stays at a 90 degree bend right here, okay, right at the elbow
so I'll lay down grab my dumbbell
Grab a weight that's not too
Heavy you want to make sure you can do this warm up properly this isn't a muscle building exercise
So you're not gonna be grabbing 20-30 pounds
I'm gonna use a five right now, and then use my other hand and just put it on my shoulder
just to help keep me mentally focused to make sure I'm pushing that down to the ground as much as I can so
I'm gonna go down as far as I can and
Then once I go as far as I can and I just feel a nice little stretch
And then come back and now I'm gonna go back as far as I can
So I'm going to internal rotate
Internally rotate as far as I can and then externally rotate
Now some things that might happen as you're doing this your elbow might slowly slide down more and more and more
so make sure you reset if you have to and keep it straight and also make sure your arm isn't going in and out as
You're going down
as soon as you do 10 to 12 on one side begin to the other side do the same exact thing
and now if you want to take it one step further if you're having trouble keeping your shoulder on the ground you can utilize a
Barbell as added weight and put it directly on your shoulder. I'll show you how right now, slide over
grab the barbell
And I'm just going to lay it right on my shoulder
Just like this
and do the same thing go as far as I can and
Then back as far as I can just like that
Remember these are warm-ups. So you should be feeling warmed up not like you just been a super intense workout when you do these
as soon as you finish this you can move on to the next warm-up. It's going to be overhand underhand
resistance band pull
So all you're going to do is use a resistance band for this I'm going to use this pink one the pink ones are generally five
Pounds, you don't want to go too
Heavy with this because it's going to take away from the actual warm-up and your ability to do it properly
I'm going to fold it in half
And grab the ends like this now one thing you want to focus on when doing this is
Making sure that your elbows don't dip down when your arms come all the way back
Your palms are facing the ground and your elbows are going to be pointed back straight back
So I'm going to show you a few different ways, and I'll show you from the front
It looks like I'm going to turn around and show you from the back
So I'm going to grab the band at the end. I'm going to pull it a little bit and put some tension in the band
well actually I'm gonna pull the whole way that's the next one so I'm gonna grab the band just like this and pull all the
way back
elbows pointing back
come back into the middle keep the tension on the band and
then come all the way back and you can go a little faster on this
Just like that. I'm gonna turn around show you guys what it looks like
pull back elbows up
what might happen to some of you is as you pull your arms
will start to do this that's not what we want elbows out nice and high and
Also, a good idea to keep something in your head lock out the elbow while doing this don't let it bend
Okay, soon as you finish doing 10 reps over hand. You simply gotta grab it underhand
Keep your arm straight, and then pull back as far as you can just like this
keep tension on the band when you come back to the middle and
Obviously, you're not going to be able to focus on your elbows being high when doing that so just focus on keeping your elbows locked
Out and going back as far as you can now
The next thing you're gonna do and the last one you're going to do is going to be very simple
It's going to be a shoulder
now what you're going to do is take that same band
And you're going to grab it with the Overhand grip okay?
And you're going to get some tension on the band so you're going to put your arms out as far as you can and you're going
to start with your arms down come up over your head and
Then touch your butt with the band
Come back just like this, and that's one rep so back
And then forward two reps, so I'm going to show you guys from the back
all the way over
all the way back
and once again you're making sure that you're keeping your elbows locked out the
entire time and if you want to try this with a pole you can use a PVC pipe or body bar and
You know these are also going to help activate a lot of the muscles in your upper back as well
so you should be feeling that to go through your posterior deltoids and your upper back
so these are the three very simple warm-ups that you guys can do to help increase the mobility of your shoulders and
prevent injuries while you train I'm Scott from Scotthermanfitness.com join us on our website for more great routines
and exercises and as always
More good stuff coming soon. See you guys