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3 Minute Shoulder Warmup

Discussion in 'Articles' started by Servertech, Nov 16, 2016.

  1. Servertech

    Servertech Guest

    Most lifters these days have poor shoulder and upper spinal posture caused by sitting, slouching, and staring at screens all day. But it doesn't have to be that way. Get your shoulders healthy by adding this 3-minute shoulder-specific dynamic warm-up into your daily routine. It'll improve your posture, improve your workout performance, and even build some muscle in your upper back.

    This warm-up consists of three movements, all using accommodating banded resistance. We want to stimulate constant tension contractions from the stabilizing musculature of the shoulder joint here, including the rotator cuff and upper back muscles.

    The Banded Shoulder Warm-Up
    • A1 Banded Over and Back 10 reps
    • A2 Banded Face Pull 10 reps
    • A3 Banded Pull Apart 10 reps

    Go through each of these three exercises with smooth and coordinated movements with minimal rest between. Repeat the circuit three times. If your posture resembles Quasimodo's, you can even do this tri-set three times per day.

     
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  3. Works great. I been using it. Great warm up
     
  4. Icon

    Icon Member

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    Def need these exercises. Thx
     
  5. BIGVNYC

    BIGVNYC Super-ModeratorStaff Member

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    Wish i incorporated more warm ups in my earlier days to prevent injuries.
     
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  6. glock4319

    glock4319 Well-Known Member

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    Nice thanks! Shoulders, mine especially, are so easy to get injured.


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  7. docgreen77

    docgreen77 Well-Known Member

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    I have to stretch my shoulders every time I lift. Except for leg day. 5-10 mins is the norm. I guess every since I started sleeping with my arms above my head, I’ve had problems. So I try not to do that. So now I have to stretch them out every time.


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  8. Aton

    Aton Super-ModeratorStaff Member

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    Sucks getting old!


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  9. UNITED

    UNITED Vendor RepVendor Rep

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    Great post, I had rolled forward shoulders from years of bad form and posture, my chest always lagged behind too until I fixed it by following a very similar routine!
     

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