Our warm-up prior to lifting weights often involves just doing the exercise with lighter weight.  Because the shoulder is a complex joint and moves in a lot of different planes it’s important to address those stabilizing muscles BEFORE lifting. The “stabilizers” are your rotator cuff muscles (supraspinatus, subscapularis, infraspinatus, and teres minor) and can also include all of the muscles which control the movement of your scapula (shoulder blade).  Some of the most forgotten ones are the lower trapezius and serratus anterior.  There could be and probably will be soon a whole post alone on the complexity of the shoulder and the different muscle couplings that occur during shoulder elevation activities, so if you have some specific questions, send me a message or give me a call.  For now, here are 3-simple exercises you can do with a band to warm-up those scapular and shoulder stabilizers. and help avoid injury while lifting.

1. Horizontal Abduction with External rotation: Grab a piece of a band and place it in your hands with your palms facing upward.  Straighten your arms directly out in front of you, level with your shoulders.  Pull the band apart focusing on trying to pinch your shoulder blades together at the back.  Pause for 1 second and then slowly return to the starting position.  

2. Bilateral External Rotation:  Take that same piece of band and place it in your hands.  This time bend your elbow and start with your palms facing each other.  Pull your hands apart keeping your elbows in toward your sides. Pause for 1 second and then slowly return to the starting position. 

3. Bilateral ER with forward punch: Start in the same position as number 2.  Place some gentle tension in the band (pull hands apart slightly).  Punch one hand forward on a slight angle while maintaining that pressure in the band.  Pause for a second, return to start position. 

4. Serratus Wall slides: Tie your band into a loop and place it around your wrists.  Begin with your forearms and elbows on the wall.  Make sure you’re standing at a distance that allows your forearms to rest comfortably on the wall while your arms are at 90degs from your body.  Gently push out into the band while sliding your arms up the wall.  Slide your arms up only as far as you can manage while being able to push into the band. IT IS OKAY IF YOUR ARMS AREN’T STRAIGHT.  Hold for 1 second and slowly return to start position. 

   Here’s a link to the IG post with videos: https://www.instagram.com/p/CBn4BThHKCm/?utm_source=ig_web_button_share_sheet

Perform 1 set of each until you fatigue.  As with all exercises, if you have pain or discomfort, stop.  You should feel muscles working/burning, not pinching in your shoulder or strain in your neck.  Please reach out to me if you have any questions or concerns.  I’m here to help keep you moving in a healthy way.