First exercise is a cable internal rotation 10 of these on each arm 10 cable external rotations next for each arm 10 cable straight arm pulldown for each arm 10 cable straight arm pullouts for each arm 10 cable high pullouts for each arm 10 cable high pulldowns for each arm Note I would use the above exercises as a warm up whenever doing shoulders or chest exercises but also perform these exercises as much as possible as it will result in a more stable shoulder joint. Next exercise is the cuban rotation 12 x 5 resting 30 secs with a light weight. Pole internal rotation 4 each direction pull the pole away and grip with the hand moving towards the centre line in front of you. Pole rear rotation as shown pole behind the back same as above the hand moving towards the centre line grips. Again 4 each direction. Arm Circles are another warm up allowing the joint to be free hanging keep a straight back and slight bend in the knees allow for 10 circles one direction and 10 the opposite way then swap arms. Crossbody stretch make sure your supporting arm is above your elbow and not putting pressure on it. Pull it tight and hold for a few seconds 4 on each side. Elbow flexion i.e. the bicep curl should be lowered and brought up slowly with a light weight to allow the shoulder and the rest of the arm to work properly 3 x 8 per arm. Watch for the movement in my shoulder joint to see the part in plays. Elbow extension i.e. tri-cep extention again performed with a light weight and for 3x 8 per arm. This move will help stabilise the joint in above the head movements. Straight arm kickback 3 x 20 per arm. This move is designed to help the muscles on the back that support your shoulder including the rear deltoid. Standing row 3 x 12 per arm. Again to strengthen the rear of the deltoid and supporting back muscles. Lying internal/external rotations 2 x 10 per arm. Can be performed with light weight when ready. *not included lying sleeper internal rotation. Roll onto your side from the position of lying internal/external rotations. Bring the arm on the ground towards your body and press down with the other arm as far as feels comfortable. Repeat 4 on each direction before swapping sides. Foam roller angels - big deep breath before arching your arms up towards your head exhaling as you go along and getting all the breath out at the top of the movement trying to get your hands to touch the floor or as close as possible. This exercise is to help release and tension in the upper back that may be hampering your shoulder from progressing. To be done 24 times.

• published: 22 Dec 2014
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