Great Wall Exercise to Help with Shoulder Health

Great Wall Exercise to Help with Shoulder Health

Hey, I hope you have enjoyed the great content from Eric Cressey this week.

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I have one more for you that goes through a great exercise for shoulder health. The shoulder is a complex area of the body that is actually made of three different joints: the acromioclavicular joint, the glenohumeral joint, and the scapulothoracic joint. 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. The shoulder is an extremely mobile joint that allows for a large range of motion but is very susceptible to injury.

Take it away, Eric.

Rick Kaselj, MS


CLICK HERE to watch the YouTube video.

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.

Stay in a neutral posture from your head all the way down to your heels and engage your core. Start with your forearms on the wall and your elbows below shoulder level. Gradually start raising your arms, initiating a slight shrug as the elbows get to shoulder height. Shrug and lean into the wall while maintaining that neutral posture.

Wall Slides with Upward Rotation & Lift-Off

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, start to let everything else come down at a normal pace. This is not an aggressive pull with the lat.

So let’s do one more. When starting to raise up, your scapulars are turning on. Your stance should not be too wide and your hands are just shoulder-width apart.

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For your guide to eliminating your shoulder pain for good, check out the Shoulder Pain Solved program, here!

Shoulder Pain Solved