The shoulders are a powerhouse for upper body movements, playing a vital role in nearly every activity an athlete undertakes. To maintain their peak performance, incorporating specific shoulder exercises into your workout routine is crucial.
The Importance of Rotations: Often underestimated as mere warm-up movements, rotational exercises are key for enhancing shoulder function and range of motion. They are especially crucial for actions like throwing a ball or swimming which require efficient scapular rotation.
Weightlifters, in particular, might have impressive torque levels but often lack mobility in internal/external rotation and abduction and adduction (1). This gap can be bridged with dedicated rotational exercises.
CARs (Controlled Articular Rotations): CARs involve slowly moving the shoulder through its full range of motion in a controlled, circular pattern. This exercise, performed with a straight arm, not only improves mobility but also identifies areas of tightness needing attention.
Internal & External Rotations: For enhancing internal rotation, position your arm at chest level, bent at a 90-degree angle, and rotate downward until you feel a stretch, then reverse. For external rotation, start with your arm next to your ribcage, bent at 90 degrees, and rotate across your body and towards your back. Stability in the elbow is key for effective rotation.
In one study, incorporating these rotations into a modified shoulder routine proved more beneficial for shoulder health than isolated posterior shoulder stretching, enhancing range of motion, flexibility, and reducing pain (2).
Straight-Arm Exercises: Building on rotations, straight-arm exercises further improve shoulder performance.
Farmers Carries: This full-body exercise emphasizes stability in the posterior chain. The downward pull on the forearms, shoulders, and lats not only engages these muscles but also enhances shoulder posture and scapula and lat recruitment.
Straight-Arm Pullovers: Favored by Arnold Schwarzenegger for targeting the upper chest and shoulders, pullovers mirror the rotational movement of CARs. Adding resistance to this motion amplifies its benefits.
Dead Hangs: Primarily engaging the scapula, dead hangs also test grip strength and the posterior chain. This exercise is particularly effective for alleviating spinal tension and improving pull-up performance through open shoulders and scapula activation.
Exercises to Avoid: Certain movements, like Upright Rows, can harm the rotator cuff due to their internal shoulder rotation. Substitute these with high pulls, which end in an external rotation, similar to a Face Pull, targeting the same muscle group.
Likewise, behind-the-neck exercises pose risks of long-term injuries. The natural shoulder movement doesn't support horizontal motion behind the neck, as in some overhead presses and lat pulldowns. These can strain the neck and even lead to transient upper extremity paralysis (3). Opt for exercises with a bar path in front of the torso.
Conclusion: Training for Resilient Shoulders: Effective shoulder training involves exercises that mimic natural movements, avoiding those that impose unnatural strains. Studies comparing shoulder mobility and stretching exercises found little difference between the two methods in treating frozen shoulders (4). Combining these exercises with strength training will further enhance shoulder health. By treating your shoulders with the right exercises, they will undoubtedly support your athletic endeavors.