Shoulders

The shoulders are an amazing joint and are capable of doing some great things but also can get pretty messed up if we don’t take care of them.

Here are 2 excellent movements to strengthen the shoulder and upper back to ensure that you can stay injury free and improve your posture at the same time.

The Band Pull-Apart

This is a brilliant exercise which strengthens the upper back, can alleviate shoulder pain and reduce the chance of injury.

-Hold an exercise band with a shoulder-width gripout in front of you at arm’s length.

– Squeeze your shoulder blades together and pull the band apart so it stretched and your arms are at 90 degrees to your sides.

– Return your arms in front of you and allow your shoulder blades to spread a bit. Don’t lean back as you pull – stay upright with your core tight.

– Don’t shrug your shoulders, and control the negative portion of each rep.

– Recommended Reps:  3 sets x 15-20 Reps depending on strength of Band

Prone T, Y, A ( or “ Blackburns” )

– Lieface down, slightly arch your upper back and lift your shoulders off the ground.

– In a T position with your thumbs pointingupwards, move your hands off the ground and raise them above your shoulders slowly.

– Once there, pause for a 3 count and then lower them in a circular motion so that they rotate towards your lower back.

– Recommended Reps:  2 sets of 5-8 Reps with an option of adding some lights plates for extra resistance if needed.