0:58 Exercise 1: Sidelying Shoulder External Rotation
3:09 Exercise 2: Rotating the shoulder with the arm at elbow height
5:22 Exercise 3: Scaption arm lowering phase
7:07 Exercise 4: Scaption arm raising phase
In this video, we are going to teach you the four most common mistakes to avoid when doing your shoulder injury rehabilitation exercises! Even though shoulder rehab can look simple, these common mistakes have the potential to delay your recovery and make your shoulder feel worse.
In order to teach you the most common mistakes to avoid, we have to teach you the most common shoulder rehab exercises prescribed! Your typical shoulder rehab is going to target the rotator cuff muscles and the peri-scapular muscles. Together, these muscles help to control and stabilize the shoulder girdle. Below we’ve outlined the exercises we review and why we choose them. But, be sure to watch the entire video to learn our tips and tricks to avoid the most common costly mistakes with shoulder rehab.
1 - Sidelying Shoulder External Rotation - supported by scientific evidence, this exercise is excellent at targeting the posterior rotator cuff musculature. It is important to understand that when performing shoulder rehab exercises that are designed to isolate these muscles, the scapula needs to be anchored and not move! Tune in as Craig explains why.
2 - Rotating the shoulder with the arm at elbow height - this is probably the easiest exercise to screw up and we see it done incorrectly all the time! When you perform any type of shoulder rotation exercise, the goal is to purely rotate the shoulder. It is common for there to be excessive humeral head translation (head of the shoulder sliding motion) if there is a lack of focus or experience with these exercises. Tune in as we show the common mistakes, what to focus on, and how to fix this.
3 & 4 - Scaption - this exercise is also supported by plenty of scientific evidence that it is effective at targeting the supraspinatus muscle, which is a common rotator cuff muscle to get injured. Our advice, put your ego aside when you’re doing shoulder rehab exercises! This is especially true with this motion because it is easy to miss out on the designed benefits of this exercise. We review common mistakes with the concentric (going up) as well as the eccentric (going down) motions of this exercise so that you understand everything that you need to know!
Looking for more valuable shoulder rehab education and exercises? Check out our Shoulder [P]Rehab Program: https://library.theprehabguys.com/shoulder-prehab-program/
If you’re more advanced check out our Overhead Stability for Fitness Athletes Program! We know that we have something that is perfect for you, learn more at https://library.theprehabguys.com/program-overhead-stability-fitness-athlete/