This week’s video of the week involves three ideas for shoulder prehabilitation from three different categories, or types of work.
The first clip on the video is a myofascial release exercise for the rotator cuff, mainly the infraspinatus… I am using a tennis ball in the video and leaning up against a wall- however, you could use some thing more dense, like a baseball, and lie on the ground for a deeper release. This would be good to throw in during your warmups.
The second clip is a combination of shoulder traction utilizing an exercise band (which you can purchase on our site through perform better) and a dynamic stretch for the lats and hips. This is one you just need to feel to understand. I LOVE this stretch… This is also great to throw into your warmups after your myofascial release work.
Finally, the third clip is a wall alphabet video. The idea is to set the shoulder blade and roll a ball on the wall tracing the alphabet… This is a drill that works dynamic stabilization of the shoulder. You could make this exercise more advanced by leaning into the wall more, or even do it leaning over a table (and nail your core pretty good while you are at it!). I would recommend doing this one at the end of a workout.
For more ideas, check out our shoulder prehab section under the exercise video index.
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