Do you have shoulder pain? Don’t have strength overhead? Tried injections and rest but it didn’t really help? Can’t be as active as you’d like to be?
Then make sure you read this incredibly important blog as I’m going to show you 3 easy shoulder exercises to get you strong overhead.
Shoulder pain is incredibly common. It hurts to get dressed. It hurts to sleep on your side. It hurts to reach up and so on.
I hate the average physios approach to shoulder rehab because more often than not it tends to flare them up more.
Now let’s get into it.
Beginner overhead shoulder exercise number 1:
These are such a firm favourite here at the clinic. We love using wall angels to work on overhead strength early on as it give you plenty of feedback about your back’s positioning plus progresses nicely into doing a shoulder press as your strength and control improves.
To do a wall angel you will have your back against the wall and feet off the wall slightly. Then tilt your pelvis so that you flatten your lower back against the wall. With thumbs pointing towards the ceiling then do angel arms up and down to the point where you can’t maintain your back position. For most people they struggle to get above 90 degrees at the start.
Beginner overhead shoulder exercise number 2:
Don’t let the ballerina name fool you, this is a great exercise to work on above head strength. Like wall angels it gives you lots of feedback on your back positioning plus progresses to a narrow grip shoulder press and forward raises as you improve.
To do this one you will have your back against the wall and feet off the wall slightly. Then tilt your pelvis so that you flatten your lower back against the wall. With thumbs pointing towards the ceiling lift your arms up and down in front to the point where you can’t maintain your back position. For most people they struggle to get above 90 degrees at the start.
Beginner overhead shoulder exercise number 3:
Train tracks are great in the beginner territory of getting your shoulder strong overhead. You still have some support from the wall but you don’t get the same feedback on your back’s posture as you do with wall angels and ballerinas.
For train tracks it’s really important you are standing super close to the wall. Have a band around your wrists and forearms completely flat on the wall. Pull the tummy in then you can either to stepping or sliding train tracks up the wall. Only go as high as you can without your belly sagging forwards. For most people at the start this is around 90 degrees.
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