Shoulder exercises are hard to master. They involve a complex balance act of - precise form, maintaining thoracic posture and high repetitions.
Pre-existing/existing shoulder injuries can limit the plethora of shoulder exercises available to you. The wall pull box (as shown above), is a good exercise for patients who suffer from many shoulder injuries. Below are a list of just a few problems that would work well with this exercise:
- Poor posture
- Rotator cuff tendinopathy
- Stand tall with you back up against the wall.
- Tuck your chin throughout the exercise (as if you were to make a double chin)
- Pull the elastic with both hands, with the elbows shoulder width apart.
- Lift your arms above your head, hold for 2-3 seconds, slowly lower.
IMPORTANT: Always try to set your shoulder blades before initiating the exercise. Imagine you have a $100 bill between your shoulder blades and you are trying to squeeze it.
When working with the shoulder girdle it is important to master low weight, high repetitions first. Aim for 3 sets of 12-15 repetitions.
Disclaimer: As always, it is important to get assessed by a trained physiotherapy is you have had an injury or suffer from pain before initiating an exercise program. Please contact Redwood Physiotherapy if you have any questions.