The 3 Exercises That Bulletproof Your Shoulders

0:00 Welcome back to a brand new video in the series movement snacks with Vanya where I take you through a 10-minute mobility routine that targets every joint in your body which you can do in the comfort of your own home with no equipment needed. This will improve your mobility, help you prevent and eliminate injuries and most of all expand your movement vocabulary. In today's video we have shoulders, a major problem amongst most people. Shoulders are a very complex joint so in order to fix shoulder issues to make them stronger bulletproof, we have to approach them from different angles targeting active flexibility, strength, full range of motion and joint control. So in this video I'm going to take you through my favorite exercises to target shoulder mobility and build bulletproof shoulders. So let's get into it. First exercise we're going to do is what I call the big three. Now this was shown to me by the late Andrew Lock, Dr.

0:51 Andrew Lock who has since passed away unfortunately. He was a great great physio, taught me many things and from him I've learned this protocol the big three which was fundamental in fixing my shoulder issues. So the way that you're going to do it is you're going to lay on your stomach. You're going to take your arms out to the side and if you are already strong you can use small weight. I wouldn't use more than one or two kilos but for most people just body weight will be more than enough.

1:20 So from there you're going to just the three positions will be palms facing down, palms facing up and also the T position. >> >> So first one you're going to imagine you're holding a pair of dumbbells here and you're going to lift your arms up as high as you can for 20 reps. Don't worry so much about what your shoulder is doing or not doing as Dr. Andrew used to teach me. He says the shoulder will do what the shoulder wants to do. So you will allow the shoulder to just move as it wants to >> >> while you focus on the actual movement or the lifting up.

2:01 And try to keep a nice tight body line. Don't slump your lower back. Keep your core engaged. And just keep moving through it. You should already feel quite a lot happening in your scapula, in your shoulder, and things should be really working hard. Quick reminder, my team is working with a small group of people one-on-one right now, where we give you a fully custom mobility program that is based on your limitations, your goals, and your schedule. If you want to see what that looks like, click the link in the description to watch a short video to see how that works. Once you're done with 20 without stopping, you're going to flip the arms over. So, palms facing up, you're going to lift.

2:49 Now we're working internal rotation of the shoulder. >> >> Lifting that up. You're going to go for 20. >> >> And now things should be burning. You might want to stop. You might want to rest. Try not to >> >> because the magic happens >> >> in the movement. Once you're done with 20, you're going to flip them around.

3:23 >> >> T position. And you're going to lift. >> >> What? >> >> Again, going for 20. Once you're done with 20, you're going to finish by placing your arms behind you behind your head interlocking them >> >> and then squeezing the elbows up trying to squeeze your shoulder blades together >> >> and you're going to do this for 10.

4:18 And your shoulders should be on fire. You're going to come back, shake it out. You're going to get onto all fours here. Try to get into a straddle position. >> >> If your flexibility currently limits you, you can get two yoga blocks, place your arms on there so you can decrease that range of motion. From there, you're going to take one arm and you're going to thread it through. And you're going to feel all kinds of things popping and cracking, totally normal.

4:53 And you're going to do this for five reps on one side and then you're going to switch it around. Or and hold it for five, four, three, two, one. Change. Once you get comfortable, you can even hold a small weight in your hand which will challenge those shoulders more. Two. >> >> Three. Four.

5:23 And you're going to hold it for five, four, >> >> three, two, one. Come back down. So, in addition to working your shoulders with these kinds of movements, another thing which is fundamental for shoulder health is hanging. So, if you can install a doorway pull-up bar or find somewhere to hang daily, that will be magic for your shoulders if you have any existing conditions. Next movement, you're going to get on top of your wrist. Stay on your knees here. You're going to push hard.

5:55 Try to protract the shoulder blades. Lean forward. And then get up onto your toes. And I want you to hold this for 10 seconds. 8 7 6 5 4 3 2 1 and relax. So, it's a protracted hold. We're trying to push really separate the shoulder blades apart. Feel like you want to push the ground away. And lean forward over your shoulders. Great for straight arm strength. which is fundamental in keeping the shoulder healthy.

6:28 Two more exercises. You're going to take your thumbs. You're going to interlock them. You're going to keep your ribs in. >> >> And you're going to try to open your shoulders as much as you can. So, don't allow this to happen. Keep the ribs pulled in. Don't cheat through the lower back. Just try to open those shoulders as much as possible. Hold. >> >> Release. And you're going to do this for 10 reps. 2 Trying to open up more range with each rep. 3 4 5 >> >> 6 7 >> >> 8 9 and then you're going to hold for the 10th rep for 5 seconds.

7:25 >> >> 5 4 3 2 1 and relax. So, often times what people do is they compensate through the lower back. Because the thoracic is so tight, the shoulders can't move. So, they compensate, they arch, and it does nothing for your shoulder health. So, you really want to try to think about pulling the ribs in as much as possible, squeezing that core, and then opening up. That's with any kind of shoulder movement that you do in general.

7:51 And the final exercise we're going to do is we're just going to thread that needle. So, you're going to take one hand, thread it through. >> >> You're going to lay on top of your hand if you can, your whole arm. Take the other arm and bring it over. And then you're going to do that for five reps. two three four and hold it for five, four, three, two, one, >> >> and change. Again, if you've got a small weight, you can use it.

8:28 But in general, I like to keep it body weight. One two three >> >> four and you're going to hold it for five, four, three, two, one, and release. >> >> And that is your shoulder snack. Takes no more than 10 minutes. You can do it in the comfort of your own home, in between work breaks, as you're waiting for your coffee to brew, whatever it may be. It's most important that you maintain consistency and you do mobility daily. Even if you struggle at the moment, these things are going to get easier, they're going to get better, your range of motion will improve. Most important thing is that you show up and you do the work, you stay consistent. If you found this helpful, give it a like, subscribe, share it with somebody who needs it, and I will see you in the next series of movement snacks with Vania.