Written by Chad Wesley Smith
Struggling with shoulder pain? A lack of scapular mobility and stability can lead to pain and poor performance in pressing and overhead movements. Use these 4 drills to get your shoulders and upper back moving through a full ROM with control and intent to alleviate pain, build stability and boost performance.
Upper Back Cat/Cow
-Hands Stacked Under Shoulders
-Drive the Upper Back High, As If A String Is Pulling From Between Your Shoulder Blades Toward the Ceiling
-Drop Your Chest Between Your Shoulders, Feel Your Movement Come from Your Scapula
-10 Reps In Both Directions
Bear Crawl Shoulder Touches
-Hands Under Shoulders. Knees 1” Off Ground
-Move With Control and Intent
-Keep Hips Level Like Balancing A Glass of Water on Your Low Back
-5 to 10 Reps Each Hand
Band Pullaparts
-Grip Band with Overhand or Underhand Grip
-Pinch Scapula Together As If Squeezing a Pencil b/t Your Shoulder Blades
-Pull Band Apart with Straight Arms
-Band Should Contact Chest In Same Spot That Bar Does in Bench
-Perform 10-20 Reps
Cuban Press
-Maintain A Neutral Trunk Position w/ Ribs Stacked Over Hips
-Raise Elbows w/ Minimal Shoulder Shrug
-Externally Rotate w/ Control
-Press While Maintaining Neutral Spine
-Internally Rotate w/ Control
-Perform 10-15 Reps
