October 18, 2019
Fall River Trainer Helps You Relieve Shoulder Pain
Shoulder Pain is pretty common these days.
A big reason for this is, how we live.( poor posture , little to no moments for most of the day
-Tight thoracic spine or a round upper back
-Tight internal rota-tors like your front shoulders and chest.
-Weak upper back muscles like lower/mid traps
One of the best ways to improve shoulder health is to
Strengthen the upper back muscles, this will kill 3 bird with one stone. You will build a strong upper back, open up your upper back (thoracic spine), as well as open up those tight shoulder and chest muscles.
Rows can get hacked easily. So to me rows just aren’t enough.
I like these three exercises
Banded face pull
Banded pull part
Add these into your routine, and let me know if they make your shoulders feel better.
I would use them in your warm up, superset them after heavy upper body exercises and do them on off days.
Here is what I mean
Upper body warm up
Roll out chest and lats with lacrosse ball 60 sec
Stretch your chest for 60 sec
thoracic rotation 10/side
facepull 20 reps x2
pull aparts 20 x 2
medicine ball chest passes 3×5
DB Bench Press 3×5 paired with band pull aparts
1 arm db row 3x 8 paired with banded facepull 3x 10
Hope this helps
Let’s get training