Grappling and achy shoulders go hand in hand.
This is a basic banded shoulder warm-up for the rotational components of the joint. I use this before any training session and have found that it’s excellent at rounding out the function of this joint.
Background
Personally, my shoulders had been a little “clunky” which has led me to focus on shoulder rehab exercises. These movements I cover today have been simple and effective in preparing me for more complex training.
The first two movement I use target the external and internal rotation of the shoulder, with the last one being a lateral raise. I liken this to “oiling the joint,” which allows for it to move more fluidly.
Setup for First Two Movements
- Tie a band to a rail
- Standing with elbow glued to side
- Focus on keeping a wide upper back throughout the movemeent
Internal Rotation
- Stand with the shoulder you’re performing the exercise on nearest to the pole
- Keeping elbow tight to side, but keeping wide shoulder girdle (chest and upper back), move hand toward your midline
- This moves your shoulder INTERNALLY in the socket
External Rotation
- Stand with the shoulder you’re performing the exercise on away from the pole
- This will place your hand near your bellybutton (midline)
- Keeping elbow tight to side, but keeping wide shoulder girdle (chest and upper back), move hand away from midline
- This moves your shoulder EXTERNALLY in the socket
Lateral Raise
- This time, have the band behind your back with your hand near your hip
- Simply lift your arm up to the side (abduction)
- Be sure to not pinch shoulder blades, yet don’t let your chest be tight either. Strike a balance and keep the wide shoulder girdle all the way around.
Final Tips on Shoulder Warm-Up
This move is a great warmup before more complex and intense activities such as class/rolling and any weight training. Pair these movements with the exercises I covered in one of my latest posts and you’ll be well on your way to optimum shoulder health!
I cover more performance training tidbits at https://www.mobillitytraining.com/ that will help you prepare, recover, and perform better on the mats!
