Shoulder

REVOREHAB - Vol. 10 Shoulder Rehab with Cable

This is an advanced shoulder rehab exercise which can be completed with a band or cable as we have done here.

1.     Set shoulder blade by elevating (small shrug up)

2.     The arm rotates back slowly under control using the muscles of the posterior cuff (back of the shoulder)

3.     Return to the starting position with the same level of control

Aim for 2-3 sets up to 20 repetitions for good muscle activation and endurance

Key points:

·      Don’t let the shoulder blade drop down

·      Avoid rushing and losing the technique

·      It’s better to control small ranges of motion then increase when ready

·      Start light and build resistance, as this exercise is very difficult!

This is a great exercise used at Claremont Football Club in preparation for marking overhead and spoiling after shoulder injury.

Our physios at Claremont have the ability to help tailor your rehab to the equipment next door at the gym. So call us or book in with Dan to get started!

REVOREHAB - Vol. 9 Shoulder Shrug

This is a fantastic exercise for shoulder rehabilitation, neck and upper back complaints to build control, activation, strength and muscular endurance. We're using the cable here to assist with control. 

It’s a great approach to combating the effects of gravity, slouched postures and prolonged sitting commonly seen in todays society.

This is how we do it:

  1. Hold on to a light cable on a low setting to begin with.
  2. Bring the shoulder blade back gently into retraction and maintain this position throughout the exercise
  3. With the arm straight at a 30 degree angle shrug the tip of the shoulder up towards the ear. This angle is optimal in training the upper trapezius and the assisting serratus anterior muscle.
  4. Slowly lower back down smoothly under control without shuddering or shaking

Aim for 3 sets up to 20 repetitions as a warm up exercise on each arm.

This can also be completed using light dumbbell weights, resistance bands or a barbell with both hands for variation.