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Decrease Pain and Tightness Shoulder Warm Up
For those of you who struggle with shoulder pain, try this series as a warm up before any upper body workout. Especially before bench or overhead pressing movements. Start with some soft tissue work on the pec minor, teres minor, and infraspinatus. As shown in the first two photos. Spend 1-2 minutes on each area.
Next move on to mobilizing the shoulders with the banded shoulder dislocates stretch. (I can’t stand the name of this stretch. But that’s what it’s called) Do 10 reps keeping the elbows barely bent. Don’t lean into your lower back and go back only as far as your comfortable with.
Next it’s time to turn on the posterior shoulder with band pull aparts done on a foam roller. The roller ensures your entire spine stays neutral. As a result, you’ll get more isolated activation of your posterior deltoid.
Finally, move onto banded face pulls done in a half-kneeling position. When performed in this position you will be less likely to compensate movement into the lumbar spine. This is especially important when trying to fix many shoulder issues.
Try this series as a warm up before any upper body workout and your shoulders will thank you!