Shoulder Pre-hab Program

I've received a number of e-mails in response to a recent article of mine "Shoulder Injury Prevention: Causes and Solutions", posted on EliteFTS Most of those who e-mailed wanted to see an actual program for weight lifters and athletes. So here is what I would typically use in the rehab setting and as a "pre-hab" program.

Basic Pre-hab Exercises

Thoracic Extension

Scapular Retraction + Depression

Wall Slides

Scapular Stability with Trunk Rotation

Scapular Push-Ups

Single Leg Balance with Core Engagement

Single Leg Deadlift

Pre-hab Additions for Throwers/Overhead Athletes

T's, Y's, L's, W's

Thoracic Rotation

Sleeper Stretch

Pre-hab Additions for Lifters

Inverted Row

Front Squat with band

Prone Pillar Bridge

Lateral Pillar Bridge

The moral of the story is that the shoulder is rarely the actual cause of the problem, it is just the site of pain. Look closely at the hips, trunk, scapulae, and t-spine. Addressing mobility and stability issues in these areas will increase gleno-humeral range of motion and rotator cuff strength, as well as decrease shoulder pain.