Critique My Shoulder Prehab Circuit

Bigger Stronger Leaner Powerlifting & Strength Sports
1

My main goal is to improve my overall shoulder stability and functionality. This is what I came up with:

The muscle in parenthesis are what I’m assuming the exercise will strengthen.

Repeat Circuit 2 times, 15-20 reps per exercise

  1. Prone full can (supraspinatus, lower traps)

  2. Prone external rotations at 90 degree abduction (infraspinatus, teres minor, lower trapezius)

  3. Internal rotations diagonal (subscapularis)

  4. Push-up plus (serratus anterior)

  5. Prone horizontal abduction with external rotation (lower, middle, upper traps and rhomboids/levetor scapulae

I’d probably do a little thoracic mobility work on the foam roller prior to this as well, to help improve my posture.

Can I do this circuit every day, or is that too much? Should I throw in more work for the scapula and less for the rotator cuff?

Thanks.

2

I would add face pulls, inverted rows, and pullups/chinups. Provided of course they are well tolerated. By the way have you been diagnosed?

I really like the Inside-Out Upper Body Warmup DVD as a good shoulder saver tool.

3

thanks

inverted rows and pullups are more a part of my general strength training, so they’re taken care of. maybe I’ll sub facepulls in every other session.

i have no insurance, so I haven’t been able to see a doctor. hence I’m pretty paranoid about keeping my shoulders strong. if I had to guess its rotator cuff impingement or tendinitis. Most of my pain is in the subscapularis.

do you think I could do that circuit every day, or is that too much?

4

I think doing the circuit every other day would probably be the way to go.

5

Your circuit looks fine. As mrodock said, do it every other day. In case you wanted more variety: DieselCrew.com - Shoulder Rehab Protocol - YouTube

6

thanks TTT

7

Remember, with all those open chain exercises, never go over 5lbs. When I was working in Athletic Training, I rarely had an athlete go over 3lbs.

I see on these forums a lot of emphasis on RC strengthening and over the last 5+ years periscapular strengthening, which is very good, but very important in shoulder rehab is range of motion, especially total rotation, closed chain exercises and neuromuscular control.

8

Sorry for the useless post, but someone has been reading Cressey.