Hey, I hope you have enjoyed the great content from Eric Cressey over this week.
If you missed them, you can 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 got one more for you on a great exercise for shoulder health.
Take it away, Eric.
Rick Kaselj, MS
Great Wall Exercises to Help with Shoulder Health
CLICK HERE to watch the YouTube video.
Today, I wanted to go through Great Wall Exercises to Help with Shoulder Health. It is called the Wall Slide with Overhead Shrug, we are just going to step in a split stance straight towards the wall. In this case, we will have the right leg forward always so that he is not too long with his stride because we still want to stay close to the wall.
Keep it in a neutral posture from his head all the way down to his heels. We are going to engage that into your core. He is starting with his elbows below shoulder level. What he is going to do is to gradually start coming up and initiate a little bit of a shrug as the elbows get to shoulder height. He is shrugging and kind of leaning into the wall while maintaining that neutral posture.
Wall Slides with Upward Rotation & Lift-Off
His upper traps are firing to help him upper rotate his shoulder blades and then we are going to keep those shoulder blades up while he starts to drop his elbows. So elbows are coming down and when they get back to shoulder height we are going to start to let everything else come down at a normal pace. When he comes back down, it is not an aggressive pull with the lat. Instead these guys are staying into eccentrically control how those shoulder blades come down.
So let’s do one more, starting to come up, scapulars are turning on, he is not too wide or too close with his hands, he is just outside shoulder width. Now he is starting to come down with his elbows into where the core is on, neutral head posture and he is just controlling right down the rib cage and the scapular is staying nice and fresh together.
If you are looking for a step-by-step system for an easy-to-follow and effective training system to maximize your training results without wasting your time, then check out the The High Performance Handbook here: