Great Wall exercises to help with shoulder health is a simple movement that targets the muscles of your rotator cuff and helps with shoulder range of motion. The great wall exercise will strengthen your rotator cuffs by improving mobility and strength.
Hey, I hope you have enjoyed the great content from Eric Cressey this week.
If you missed them, you could check them out here:
- 5 Exercises to Help Improve Your Performance
- Why Cookie-Cutter Training Programs Fail
- Hip Pain in Athletes: What’s the Scoop?
I have one more for you that goes through a great exercise for shoulder health. The shoulder is an extremely mobile joint that allows for a large range of motion but is very susceptible to injury. The shoulder is a complex area of the body made of three different joints: the acromioclavicular, glenohumeral, and scapulothoracic. The glenohumeral joint is where the upper part of the humerus (the upper arm) fits into the scapula (the shoulder blade). The rotator cuff muscles surround the shoulder and provide support. The rotator cuff is a collection of muscles and tendons, including the teres minor, subscapularis, supraspinatus, and infraspinatus muscles.
Take it away, Eric.
Rick Kaselj, MS
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Today, I wanted to go through a Great Wall Exercise to Help with Shoulder Health. It is called the Wall Slide with Overhead Shrug. Step in a split stance straight towards the Wall. In this case, have the right leg forward with a short stride, staying close to the Wall.
Wall Slide with Overhead Shrug
Stay neutral from your head down to your heels and engage your core. Start with your forearms on the Wall and your elbows below shoulder level. Gradually raise your arms, initiating a slight shrug as the elbows reach shoulder height. Shrug and lean into the Wall while maintaining that neutral posture.
Wall Slides with Upward Rotation & Lift-Off
Your upper traps are firing to help you rotate your shoulder blades. Keep those shoulder blades up while you start to drop your elbows. When they get back to shoulder height, they start to let everything else come down at a normal pace. This is not an aggressive pull with the lat.
Turn Your Scapulars
So let’s do one more. When starting to rise, your scapulars are turning on. Your stance should not be too wide, and your hands are just shoulder-width apart.
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