Fixing Chronic Shoulder Pain (Pt 3)

With social distancing going on, quarantines, and the closure of gyms, this gives you a lot of free time. So, why not focus on some accessory work for your shoulders?

After you have both assessed and stretched your shoulders (check out pt 1 and pt 2 for this information), it's time to incorporate some strengthening exercises. The reason why is because once you have achieved new ranges of motion, stability and strength need to be implemented so the muscles are able to function in those acquired ranges. The exercises below can be incorporated into your routine at least 3 times per week each. But, make sure to move slow, focus on the movements, and don't go too heavy.

1. Half Turkish get-up: https://youtu.be/cwkT6uCVK24 (3-4 sets of 8-10 reps)
2. Turkish get-up: https://youtu.be/Qcjy09Drkq4 (3-4 sets of 8-10 reps)
3. Prone Shoulder I, Y, T, W's: https://youtu.be/_o2XVCsCC4k ( 3-4 sets of 10-20 reps)
4. Prone Swimmers: https://youtu.be/G_PmyWl1oZ0 ( 3-4 sets of 8-10 reps).
5. Weighted KB overhead hold/front rack carry: https://youtu.be/g_EaGAi88zk ( 4-5 sets of 25+feet)
6. Banded internal/external rotation: https://youtu.be/0PFvISqUxls (3-5 sets of 12-20 reps)
7. Seated wall slides: https://youtu.be/vV3bcwc4sa8 ( 3-4 sets of 8-10 reps)
8. Supine floor slides: https://youtu.be/WqZpbkeKF40 (3-4 sets of 8-10 reps)
9. Prone PVC lift-offs: https://youtu.be/qaS_498UZRQ (3-4 sets of 12-15 reps)
10. Push-up plus: https://youtu.be/FPF1ekdCBnc (3-4 sets of 5-10)
11. Banded pull-apart: https://youtu.be/OH9i4qoCtqI (4-5 sets of 15-20+ reps)
12. Half kneeling KB bottoms up press: https://youtu.be/iey92gmYDdw ( 3-4 sets of 8-15 reps)

Enjoy. Keep those shoulders healthy!

Coach Karina- CF L1 Trainer, USAW Sports Performance Coach, BS Kinesiology