Sebastian Brosche · 12 min · 891 words
Previously titled: Video 3 - Shoulder & Rotator Cuff Rehab
Hello again and welcome to day three of our shoulder program. So for today we need the jiu-jitsu belt again. I'm going to use a light dumbbell. So this one's about three pounds and somewhere between one or two kilos, something like that.
And I've got my foam roller. So to start day three, I'm going to go back to this exercise we were using for day one. I'm pushing outwards against the belt, remember. But this time, while I'm pushing, I'm just going to bring my arms up till my elbows are level with my shoulder and then back down.
I'm just going to repeat that. I want to keep pushing out all the way through the movement. You could do this with a thera-band instead if you want to, but the belt works just fine. I'm keeping the arms at 90 degrees all the way through.
Again, if you start getting pain, feel free to stop a bit sooner. A little bit of discomfort is fine though. Then I'm going to grab my dumbbell, lying onto my back, arm at 90 degrees to my body, elbow at 90 degrees as well. And I'm just going to take the arm back, again, only as far as it's comfortable.
So if I start to get pain here, that's as far as I'm going to go. I'm going to go through that movement. Those of you who've tried the elbow program already might be familiar with this exercise. Elbows and shoulders are very closely related.
And there's going to be a lot of crossover with some of the rehab exercises. Again, it's not really about the weight with this. It's more a mobility exercise. So I don't need to put a massive load on the shoulder for this to be useful.
So this time I'm moving on to one hip and I'm just taking the arm down in the opposite direction. Again, only as far as it's comfortable. I can keep a hand on this shoulder just to make sure it's not coming up. And then get back to the belt and we're going to repeat this sequence again.
As I keep saying, if any of these exercises are starting to get painful, either back off, so do fewer reps or use less resistance, or go back to one of the exercises from one of the previous days instead. Make sure you're keeping the elbows tucked in when you're doing this, not letting the elbows flare out to the sides. If you're doing this right, you should be getting a little bit of a burn in the rotator cuff. As you go on and the shoulder starts to feel stronger, you can increase this weight a little bit.
But again, remember that it's not just about moving as much weight as you possibly can, it's more about the quality of movement that we're looking for and the range of movement. Do something that you're comfortable with. And then just drop onto one hip and we take the shoulder the other way. Again, I'm doing this on my right shoulder.
If it's your left shoulder that's sore, then obviously that's the one you're going to prioritise. And rest there. So the next thing we're going to do is we're going to get the foam roller out. And again, this is going to look a lot like what we did in day one.
We're going to start with the roller at the bottom of your rib cage, hands supporting the head. I'm just going to go through that upper back mobility work again. So this is one of my all-time favourite foam roller exercises, this one. I think it gives some of the best mobility results.
Make sure you're working in small steps all the way up the spine. Take your time. Really is worth spending a bit of extra time on this particular exercise. I just want to work as far up towards the base of my neck, the top of the back as I possibly can.
From there, put the foam roller to one side. We're going to lie onto your front, arms at your sides. What I want you to do is I want you to twist your arms at the thumbs point towards the ceiling or as close as you can comfortably get. So there is fine.
And what I'm going to do, I'm going to do some dorsal raises. Just up and down. At the same time, I'm just going to squeeze my shoulder blades together at the back. So And then from there, I'm going to go straight into a push-up position.
Now, this exercise may be tricky for some of you. Feel free to drop the knees down if you need to, or again, substitute with an exercise from a previous day if it's a bit too much. I'm going to rotate from one side to the other. I'm going to a side plank, hand up towards the ceiling.
And then from there, I'm going to drop back down and we're going to repeat with the dorsal raises. And back to push-up position. With this exercise, your shoulders are having to work quite hard to provide that stability. And that's the end of day three.
We'll see you back tomorrow for day four and some new exercises.
This is the transcript. Become a member to watch the video.
Watch now →.avif)