drtbear1967
Musclechemistry Board Certified Member
Shoulder pain? Do this today. Grab a resistance band and place it at eye level. Pull your arms out to crest tension in the band where it try’s to pull your arms together. This will force you to keep your scapular adductors engaged.
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Now the band will try to also rotate your arms and point your thumb down. Slowly allow that to happen. This is working on eccentric control of the external rotators.
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Next reverse that motion, the thumbs should point up. This is actively working the external rotators at the scapula.
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Master this part first. As you get better you can add in some scapular elevation (shrug up) and depression (pull shoulder blades down).
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Ultimately you can add in some scapular protraction and retraction.
.
The more variety you can incorporate the better. The more stimulus to the rotator cuff in different ranges of motion will allow for more opportunity for exposure and neural adaptions to occur for better motor control at the shoulders.
.
Now the band will try to also rotate your arms and point your thumb down. Slowly allow that to happen. This is working on eccentric control of the external rotators.
.
Next reverse that motion, the thumbs should point up. This is actively working the external rotators at the scapula.
.
Master this part first. As you get better you can add in some scapular elevation (shrug up) and depression (pull shoulder blades down).
.
Ultimately you can add in some scapular protraction and retraction.
.
The more variety you can incorporate the better. The more stimulus to the rotator cuff in different ranges of motion will allow for more opportunity for exposure and neural adaptions to occur for better motor control at the shoulders.
