Category: Shoulder
Latissimus Dorsi Stretch
After slaving away at the gym cranking out hundreds of pull ups, let’s take a closer look at how to stretch out the latissimus dorsi. It is the large muscle in the back that allows you to perform pull ups. If you have not perfected a pull up yet check out this link: The Perfect [...]
Read moreExternal and Internal Shoulder Stretch
Most people know some basic stretches for the shoulder, such as a chest or triceps stretch but forget to stretch the muscles that form the rotator cuff. The rotator cuff muscles play a very important roll in stabilizing the shoulder. Excessive tightness from these muscles can lead to or perpetuate shoulder dysfunction and pain. Listed [...]
Read morePull Ups
Perfecting a pull up, whether wide grip, narrow grip, over or under handed, requires a few of the same basic movement principles. Important key points to learn from this picture: The upper traps (top of the shoulder) do not contract. There is a lot of space between the shoulders and the ears. If the upper [...]
Read moreUnderstanding the Shoulder
The shoulder is a very complex joint to understand because there are so many factors involved in movement. I’ve broken it down below into a several key concepts, that when applied to your workout, can create a strong pain free shoulder for life! First, a little basic bony anatomy to get us started. 2 key [...]
Read moreBasic Exercise for Serratus Anterior
The serratus anterior (SA) is small muscle that plays a major role in stabilizing the scapula and shoulder joint. This muscle attaches to the ribs and the base of the scapula, controlling forward movement of the scapula. The scapula is the base of support from which shoulder movement occurs. A weak serratus can lead to [...]
Read moreLower Traps
The lower traps are important muscles to target during your workout routine. They play a crucial role in movement and stabilization of the shoulder joint. Without strong lower traps to help balance out the midback muscle structure, the upper traps will take over and cause upper neck pain and shoulder dysfunction. Prone V Arm Lift [...]
Read moreScapula Pressdown
Training your shoulders to go down rather than up can be a difficult task. Especially at the end of a stressful day. An easy way to do this is scapula press downs. Tips: Sit on edge of chair or low table with fingers hanging over the edge. Lift body up and down keeping elbows completely [...]
Read moreBuilding Midback Strength
Strengthening the muscles surrounding the scapula (shoulder blade) is extremely important because it corrects your posture and provides a stable base from which the shoulder moves. These muscles also help connect the arms to the legs providing you with total body strength and control. This is especially important with board sports such as wakeboarding, waterskiing [...]
Read moreNeck Stretch
The muscles of the neck often get tight and strained from holding up the head during poor postural alignment. The head weighs approximately 10lbs. This is a lot of weight for the small muscles of the neck to support for any length of time. Tips: Never force a stretch, stretching should feel good, not painful. [...]
Read moreShoulder Impingement
The most common cause of shoulder impingement is compression of the supraspinatus tendon (rotator cuff muscle) between the head of the humerus and the acromion (top of the shoulder). Think of it as a rope hanging off a cliff. With improper movement and muscle balance, this tendon, like the rope, becomes frayed, swollen and irritated. [...]
Read moreChest Stretch
Tight shoulders? Feel like they are constantly pulling you forward? Preventing you from having good posture? Try this chest stretch to help loosen up your pectoralis muscles and help get your shoulders back in line with your body. Not only do rounded, forward shoulders look bad but they also increase your risk for neck pain [...]
Read moreScapula Press
The serratus anterior is small muscle that plays a major role in stabilizing the scapula and shoulder joint. This muscle attaches to the ribs and the base of the scapula, controlling forward movement of the scapula. The scapula is the base of support from which shoulder movement occurs. A weak serratus can lead to severe [...]
Read moreTriceps Stretch
Sore from working on push ups? Try this triceps stretch to help work the soreness out of the back of your arms. Important key components for all stretches: Never force a stretch, stretching should feel good, not painful. Always maintain good posture, a stretch should never cause you to slouch. Hold each stretch for at [...]
Read morePush ups on a Ball
Once you get the basics down and are cranking through push ups like there is nothing to them, it’s time to make them harder! Tips on Form: Do not go below 90 degrees of elbow bend. Going too low puts a strain on the shoulder joint. Push all the way back up. Keep your stomach [...]
Read morePush ups
Many people do push ups on a regular basis, but do they do them correctly? I’ve listed some simple tips below check your form. Do not go below 90 degrees of elbow bend. Going too low puts a strain on the shoulder joint. Push all the way back up. Keep your stomach tight and your [...]
Read moreSide Plank with Arm Wrap
This exercise targets shoulder strength as well as core strength, adding an effective exercise to your workout routine. Strengthening the core also helps protect the back from injury. Exercise Tips: Start in side plank with arm extended directly under shoulder and legs out straight Wrap top arm underneath body rotating hips down Open back up [...]
Read moreShoulder Stretch
The shoulder does not have bony support like most of the joints in the body; therefore, it relies on the rotator cuff muscles to aide in that support. These muscles often get tight from overuse or imbalance and need to be stretched. A great stretch that I found for the posterior (back) part of the [...]
Read moreHorizontal Reverse Fly
This exercise targets shoulder strength and stability, prevents rotator cuff tears, and promotes correct postural alignment. It ranks number 2 in my book for rotator cuff strengthening, right behind external rotation. Directions: To start this exercise, stand with your arm out at a 90 degree angle from the band. Make sure to always use a [...]
Read moreShoulder Row
This exercise not only benefits the moderate exerciser who wants to work on posture but also helps develop shoulder strength and core control in the high level athlete. It also helps prevent rotator cuff pain by targeting the muscles in the upper back that help support the shoulder. Start by standing tall and pretending there [...]
Read moreExternal Rotation/ The Top Rotator Cuff Exercise
Whether you are a 20 year old pro-athlete working on handle passes or a 75 year old recreational tennis player, muscle imbalances in the shoulder are often a significant source of pain. Through activity, the muscles in the front of the shoulder get stronger than the muscles in the back, pulling the shoulder forward and [...]
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