Name: Playbook - Dr. Caleb Burgess - Shoulder Stability
Uploaded: 2024-04-19T04:48:15.283Z
Duration: 20 min
Description: Shoulder Stability

Felt good. Looking to get stronger and eradicate shoulder pain

Jasmine

This workout is designed to help build a stronger, more stable, and more resilient shoulder girdle, which includes not only the shoulder joints themselves, but also the scapulae (shoulder blades), which provide the base by which all shoulder function occurs.

It can be performed daily, although I recommend doing it every other day if it feels taxing on the shoulders or if they get excessively sore.

The exercises can be progressed by adding weight or resistance (for bands), and if you don't have a dumbbell (although preferred), you can get creative with water bottles, cans, small bags with items inside, etc.

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review, letting me know how you like the workout!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Listen to video for detailed description
*Goal is 8-15 reps
*Rest "as needed" between sides

Set up:
- Standing with your elbow bent to 90 degrees and Swiss/fitness ball resting on the outside of your hand/wrist/forearm

Movement:
- Push outward into the ball and maintain this constant push/pressure into the ball as your push your hand/forearm upward as high as you can, rolling along the side of the ball
- Go as high as you can without letting your hand/wrist fall inward of your elbow, and then reverse the movement back down to the start position

Standing Shoulder External Rotation Ball Roll Ups

*Listen to video for detailed description
*Hold for 1-3 sec with hands pulled backward on each rep
*Goal is 10-15 reps

Set up:
- Standing (or sitting) with your arms straight in front of you, holding onto a band or bands (depending on what you have access to)
- Make sure there is at least some tension in the band at this position (the band should not be "slack")

Movement:
- Keeping arms straight, pull your hands and shoulders backward so that your arms and body create a "T"
- Hold this position for a 1-3 sec and then slowly let them back forward

Tips:
- Reduce how far you pull back if it is painful on your shoulders

Standing Shoulder T Pull with Band

*Listen to video for detailed description
*Hold for 1-3 sec at the top of each rep
*Goal is 8-12 reps per set

Set up:
- Face down on a bench, or off the CORNER of your bed (place your forehead on the corner) if you don't have a bench
- Place a looped band around your wrists

Movement:
- Keeping arms straight, push outward in the band and maintain this tension as  you lift your arms up as shown
- Focus on keeping your arms LONG and STRAIGHT, and push FORWARD as you lift up

Tips:
- You can add small weights into your hands as a progression if you would like

Prone Shoulder Flexion with Looped Miniband around Wrists

*Listen to video for detailed description
*Goal is 3-5 reps per set (3 taps = 1 rep) on each side
*Rest time = between SIDES

Set up:
- On your hands and knees in a "high plank" position with 3 cones (or small objects you have on hand between your hands)
- Keep your glutes and core engaged/tight to maintain a rigid, stable support

Movement:
- Slowly place the cones/objects as FAR AWAY from yourself as you can in a diagonal, straight ahead, and then other diagonal direction for the first rep, and then on every other rep proceed to tap the cones/objects in the same pattern/direction
- Each rep equals 1 tap at all 3 cones/objects (3 taps = 1 rep)

Tips:
- Make sure to keep pushing down hard into the ground with the hand that is staying on the ground the whole time (this will maximize the work and effectiveness of the exercise)

High Plank 3 Cone Taps on Knees

*Listen to video for detailed description
*Goal is 4-6 reps per set (Performing 1 full cycle starting at the front raise and then at the front lowering = 1 rep)

Set up:
- Hold 2 dumbbells (or other weighted objects) with neutral grip (thumb side of hand up)

Movement:
- Slowly raise the dumbbells upward with your hands out in front of you to 90 degrees/shoulder level, and then move hands/arms out to the side before lowering down
- Reverse the motion until your hands are back at the start position
- This whole sequence equals 1 rep

Standing Shoulder Front to Lateral Raise - Neutral Grip

Shoulder Stability

Strong Shoulders - Dumbbell

Really tough even without using any weights. This helped me see how underutilized my scaps were, especially when my shoulders would feel sticky and crack. After this workout my shoulders were gliding better

Shoulder Stability

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