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One of the most important things you need in your warm up protocols is shoulder prehab. Having strong, stable shoulders is the key to optimising performance overhead and helping to prevent injuries. Unfortunately shoulder injuries are exceedingly common among athletes who do a lot of repetitive overhead movements or pressing repetitively and if you want to compete or train for strongman, weightlifting or crossfit there will be a lot of overhead movements! So prevention is always better than cure so here are some tips and exercises you can do to bulletproof your shoulders.
We would suggest using our smaller bands for these exercises:
EXTERNAL ROTATION
Attach the resistance band to a secure anchor about the height of your belly button. Stand perpendicular to the resistance band and grab it with your outside hand. Keep your elbow at your side then move the band away from your body by squeezing your shoulder blade in towards the middle of your back. You can place a towel between your elbow and your hip to help stabilise your elbow. Slowly return to starting position. Then repeat on the opposite side.
INTERNAL ROTATION AT 0 DEGREES
Start in the same position of exercise #2 with the resistance band secured to the side at belly button level. Bend your elbow at 90 degrees, keep your elbow at your side while moving your hand towards your stomach. You can place a towel between your elbow and your hip to help stabilise your elbow. Slowly return to starting position. Repeat on the opposite side.
EXTERNAL ROTATION AT 90 DEGREE ABDUCTION
Attach the resistance band to a secure anchor at chest-height. Grab the band with your left hand, keeping your elbow bent at 90 degrees. Pull up by squeezing your shoulder blade so that your forearm is directly over your elbow. Try to keep your wrists as straight as possible. Then slowly lower back to the starting position. Repeat with the opposite side.
WALL CRAWL WITH EXTERNAL ROTATION
Double up the looped resistance band around your forearms. Lean into the wall with your forearms shoulder-width apart. Now keep your shoulder blades down while you crawl your forearms up the wall until the band is at eye level. Then crawl back down to the starting position.
FACE PULLS
Attach the resistance band to a secure anchor at head-height, hold it with your arms fully extended out in front of you. Pull the band towards you, keeping your upper arms parallel to the floor, so that each side of the band goes either side of your face. Then return to the starting position, keeping the tension in the band. Keep your movements slow and controlled throughout the exercise. Make sure you don’t move your head forwards to meet your hands while pulling.
BAND PULL A PARTS
Stand up straight and hold an exercise band out in front of you at around chest height. Your hands should be shoulder width apart. Then pull the band apart, squeezing your shoulder blades together. Then return to the starting position
SEE OUR FULL RANGE OF BANDS HERE
Disclaimer - You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. I understand that there is a risk of injury associated with participating any form of exercise.
I hereby assume full responsibility for any and all injuries, losses and damages that I incur while exercising or participating and using any of the information provided by Cerberus Strength. I hereby waive all claims against Cerberus strength, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.
