Amanda Biskのインスタグラム(amandabisk) - 5月23日 20時46分

SHOULDER PAIN EXERCISES 💪🏼 Here is a sequence we should all be doing regularly to promote healthy shoulder movement & prevent shoulder pain…

Use it as a warm up before your upper body workout. If you are currently suffering from shoulder pain, try to do this every day until the pain subsides…then 2-3 times a week to prevent a flare up 🔥

DO THE FOLLOWING IN ORDER:

▪️1. MID BACK MOBILITY
A tight mid back can restrict your shoulder blade gliding (and shoulder movement)
⏰ 1min (20sec elbows open, 20sec closed, 20sec bounce)

▪️2. ROTATOR CUFF STRETCH
This especially targets the Infraspinatus and Teres Minor, 2 muscles that can be weak, tight, or both! and cause pain.
⏰ 45sec (10 long deep breaths)

▪️3. EXTERNAL ROTATION STRENGTHENING
This helps to balance out forward rounding of the shoulders (from hunching, tight pecs, weak Infraspinatus & Teres Minor). Building strength here also improves posture!
⏰ Hold band on stretch for 5sec. 8-10reps (keeping shoulder blades down. STOP if you feel your shoulders creeping up)

#shoulderpain #shoulderrehab #rotatorcuff

ab♥️x

Wearing: @lskd (AMANDA15 for 15% off! 💸)

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