Rotating plankSupplied
As a personal trainer, I find there’s more to the shoulders than meets the eye. Along with the three deltoid muscles that form what we tend to think of when we mention the shoulders, there are the rotator cuff muscles that act on the scapulae, or shoulder blades. On top of that, there’s the serratus anterior, an often-overlooked muscle that helps move and stabilize the shoulder blades.
To keep injuries at bay, I try to roll through a quick sequence of shoulder-specific movements on a regular basis. Here are a few of my favourites that target the muscles around the shoulders, as well as different areas of the back. For warming up before a training session or a big game, picking one or two of these exercises should suffice. But if you’re looking for a simple workout that can be done almost anywhere, combining them all into a circuit is a great option.
Resistance Band Exercises
Light or medium resistance bands work best. If you can easily hit 20 repetitions, try a heavier band. Aim for two to three sets of 10-20 reps.
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Grab the ends of a resistance band with your hands slightly wider than your shoulders, and arms parallel to the floor. Your arms should have a bit of a break in the elbows, but not much. Now squeeze your shoulder blades together while pulling your hands apart until the band touches your chest. Hold the squeeze for a second, then bring your hands back together, keeping control. Focus on the muscles in the upper back and shoulders, not your arms.
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Hold a resistance band with your hands hip-width apart, palms up. Your upper arms should be pulled tight to your rib cage with a 90-degree bend at the elbows, and forearms parallel to the floor (imagine holding an invisible tray). Squeeze your shoulder blades together while pulling your hands apart until the band touches your stomach, making sure your upper arms remain in contact with your torso the whole time. Pause, then bring your hands back to the starting position.
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For this exercise, you will need to anchor a resistance band to a pillar or post. You can set the anchor at any height, but I find somewhere around the chest works best. Once your band is in place, grab on with both hands, palms down. Now create some light tension in the band by backing up until your arms are outstretched and parallel to the floor. From here, squeeze your shoulder blades together while pulling your elbows high and wide without shrugging. Pause, then return your arms to the outstretched position.
Body weight Exercises
I prefer to use timed sets. Perform as many high-quality repetitions as possible within 30-60 seconds. Take a quick break and then repeat for two to three total sets.
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I like to think of this one as a moving downward dog. It’s quite simple in theory, but the co-ordination and mobility demands can present a serious challenge. Get yourself into a downward dog/a-frame position – hands shoulder-width apart, hips high, back flat, and knees relaxed a little to take some tension out of the hamstring. Take a step by lifting and moving your right arm and left leg forward at the same time. Now take another step by lifting and moving your left arm and right leg. The key to the bear walk is to keep your hips high while taking small, equidistant steps. Don’t let your arms and legs get too far apart or you’ll lose the high hip position.
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This is a productive exercise that combines three movements into one: a high plank, a downward dog and a push-up. Start in a downward dog. From here, shift your weight forward while lowering your hips, bringing your shoulder overtop your hands. You should now be in the top position of a push-up. Complete the movement by bending your elbows and bringing your chest towards the floor while keeping your core engaged and back in a straight line. Now imagine pushing the floor away as you bring your hips back into the air, returning to the downward dog. Use your knees during the push-up portion if necessary.
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Here’s a unique core exercise, one that also helps to strengthen and stabilize the shoulders. Start in the low plank position (forearms on the floor, elbows under the shoulders), ensuring your body is aligned from head to heels. Initiate the rotating movement by twisting your waist and reaching one arm to the ceiling. You should now be in a side plank – hips and shoulders stacked on top of each other. Hold briefly, then return to the low plank and repeat on the other side. To increase the challenge, try performing the exercise from the high plank (the top portion of a push-up).
Paul Landini is a personal trainer and health educator in Kitchener, Ont.