What’s up my friend,
Shoulder pain is the MOST common problem I deal with here at Pro Perform Labs.
Truth is, it’s simple to fix IF you have the right exercises…
This email is for you if you want to:
• Avoid shoulder pain
• Improve your mobility
• Build shoulder strength
Here are 5 (p)rehab exercises my clients use to strengthen their shoulders and reduce pain symptoms (with a 92% success rate):
#1) Front Raise
Works the front deltoid and arm (Long head biceps)
Directions:
➔ Cable @ finger tip height
➔ Keep elbow pointing back
➔ Lift upward and inward
Click below to view
#2) Lateral Raise
Works the lateral deltoid and Supraspinatus (a rotator cuff muscle)
Directions:
➔ Set cable @ belly button height
➔ Bend your elbow (arm) to 90º
➔ Keep forearm parallel to floor
Click below to view
#3) Tricep Extension
Works the Triceps (long and short heads)
Directions:
➔ Cable at tallest setting
➔ Keep grip as neutral as possible
➔ Make sure your upper arm stays still
Click below to view
#4) Straight Arm Pulldown
Works the same as above through a longer range with internal rotation at the shoulder.
Directions:
➔ Set cable @ top position
➔ Point your elbows outward
➔ Pull chest through arms
Click below to view
#5) Reverse Fly
Works the mid-back, posterior deltoid + Supraspinatus (Rotator cuff)
Directions:
➔ Set cable @ shoulder height
➔ Cuff just below your elbow
➔ Chest up + tilt head back
Click below to view
A BONUS!?
I recorded these mobility drills for a client back in February (my guys get custom materials based on their goals)
FYI: These alone will NOT strengthen your shoulders.
But they WILL force your muscles contract in end ranges – and improve your active range of motion during workouts.
Do these on rest days… Or before workouts as a warm up.
HOW TO USE THESE EXERCISES
I recommend you do these exercises 3 times per week, and start with 1-2 sets of 8 reps for all these exercises with a SLOW tempo (3 seconds up, 3 seconds down with a pause either side).
When you’re confident your technique is perfect…
It will be time to increase intensity – pick a weight you can only do for 6 reps each set – and STICK with that weight until you can do 10 reps for all sets.
FIN
So there we have it – 5 exercises that will help you AVOID or RECOVER from injury (because the stuff we do to fix injury often helps prevent it too!)
Hope you found this useful.
Till next time my friend,
— Ollie E.
Ps. If your injury is stopping you from training consistently or limiting your lifts, I can help.
I’ll work with you 1:1 so you can:
1/ Recover From Injury
2/ Regain your mobility + function
3/ Train without pain limiting your progress
4/ Regain your fitness, health + performance
Email me “LIMITLESS” for more details:
Here are a few of my results just so you know I’m not some random guy on the internet making random promises…
🔻🔻🔻
