Dimitri Giankoulas’ Post

Try THIS for Healthy Shoulders 🔥The shoulder complex is a marvel of engineering, allowing us to move our arms in a myriad of directions. However, to maintain optimal shoulder health and function, it's crucial not to get stuck moving them in just one direction. A diverse range of movements can help target often neglected muscles within the shoulder complex, enhancing overall mobility and comfort. 💪 Improving shoulder mobility has numerous benefits. It can lead to better posture, increased strength, and a reduced risk of injury. Moreover, it can enhance the efficiency of everyday activities that involve upper body movements. Remember, a well-rounded shoulder workout isn't just about strength—it's about flexibility, control, and balance as well. 🎯One effective exercise involves leaning forward over a bench and raising your arms at a 45-degree angle, with thumbs pointing up. At the top position, rotate your palms up to the ceiling before gently rotating back. This controlled movement targets key areas within the shoulder complex and can lead to noticeable improvements in mobility. Remember, it's not about using heavy weights or momentum—it's about control and precision. #ShoulderMobility #FitnessGoals #HealthFirst #StrengthAndBalance #ControlledMovements #FeelTheBurn

Want to boost your shoulder mobility and reduce pain? 💪 Shoulder mobility exercises are essential for keeping your shoulders flexible and moving smoothly. These simple movements can reduce stiffness, prevent injuries, and improve your posture, making everyday tasks and sports easier. Here are four exercises to get started: 👇 ✔ Shoulder Adduction: Work on flexibility and strength with AAROM shoulder adduction. ✔ Sleeper Stretch: Relieve tension and improve internal rotation with this effective stretch. ✔ Scapular Retractions: Focus on posture and stability by engaging your scapular muscles. ✔ Shoulder Flexion: Strengthen and improve your range of motion with active-assisted range of motion (AAROM) shoulder flexion. Doing these regularly helps speed up recovery from injuries and enhances athletic performance! Drop a ❤️ in the comments if you’re excited to try these exercises! #shoulderpain #burnabybc #expertphysiotherapy

How to AVOID INJURY on the incline dumbbell bench press❕ Scientifically speaking you’ll get more growth out of dumbbell and barbell exercises, so it’s a good idea to do them well. So what the most common risk with incline dumbbell bench press❔ It’s messing your shoulder up when getting the dumbbells into position… or using so much energy it takes away from your set! So the key is to place the dumbbells at the END of your leg, this was you’ll have the most leverage to actually get the dumbbells up❗️ Otherwise, if the dumbbells are too close it’ll be WAY harder than it has to be. Then, another mistake people make is keeping the dumbbells far out… this isn’t that bad at lower weights… but if you have heavy weight and they externally rotate your shoulder you’ll get BADLY injured‼️ So keeping them closer means you’ll have a better chance at getting them up safely, with less room for error. Again, this is at heavier weights. You won’t hurt yourself with light weights. However, if you have bad form at light weight… you’ll have even worse form at heavier weights‼️ The reason I like to use very big leg drive on that initial press it to quickly and efficiently get into the top position. Then I can safely set myself up. The reason why I recommend tucking the shoulder blades backwards is for shoulder safety & better stretch on the muscle. Yes, you can go deeper with the exercise, but only do so if you can comfortably move through that range of motion. Do not go deeper than feels natural for YOUR body‼️ If you’ve got questions feel free to leave them in the comments if you send me a clip of you doing the exercise by 6pm EST on Sunday I’ll review the form for you🤝 #BenchPressTips #DumbbellBenchPress #UpperChest #TrainSmarter #ScienceBased

🔧 Improve Shoulder Stability with This Simple Plank Variation 🔧 This exercise is perfect for building shoulder stability and core strength by combining internal and external rotation. You’ll start in a standard plank and move into a side plank, engaging both key movements for full control. How to do it: • Begin in a plank (either on hands or elbows). • Rotate into a side plank for external rotation. • Return to plank to focus on internal rotation. • Alternate sides to ensure full shoulder activation. 🔑 Key Benefits: • Builds shoulder stability through rotation • Engages core strength during transitions • Helps improve control and overall shoulder health Incorporate this into your routine to build stronger, more stable shoulders. Check out my full video on exercises for shoulder pain and stability here: https://lnkd.in/g9i2Hi6D #ActiveWave #FitnessTech #StayActive #MyFitnessJourney #FitnessCommunity #FitJourney #PerformanceEnhancement #Health #Mood #ShoulderStability #BestExercises #PlankWorkout #CoreStability #ShoulderStrength #FitnessJourney #StrengthTraining #FitnessInspiration #CoreWorkout #ShoulderHealth #FunctionalTraining #FitnessTest #WorkoutRoutine #ShoulderWorkout #StabilityTraining #ExerciseRoutine #FitnessTransformation #PlankVariation #GymTips #StabilizationExercises

Smooth Shoulder Solutions 🏋️♂️✨ If your shoulder moves like the door on a rusted-out car, it might be time to change up your exercises. For healthy shoulders, it's essential to train the serratus anterior, which plays a critical role in maintaining shoulder alignment. 💪🌟 The serratus anterior muscle helps ensure smooth and stable shoulder movement, preventing issues like impingement and pain. By focusing on this muscle, you can improve your shoulder function and overall upper body strength. 🏆🦾 To train the serratus anterior, add load to the movement of protraction. Start with your shoulder blades squeezed together, then move them as far apart as possible, lifting the weight up as high off the floor as you can using only your shoulder blade. Incorporate a few sets of these a couple of times a week, and your shoulders will feel buttery smooth. Remember, there's nothing wrong with this exercise; it's just one of your options. #ShoulderHealth #SerratusAnterior #FitnessTips #ShoulderStability #WorkoutRoutine #HealthyLiving

𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥 𝗿𝗼𝘁𝗮𝘁𝗶𝗼𝗻𝗮𝗹 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 Let's talk about the shoulder joint – that complex, magical ball-and-socket wonder that keeps us swinging, lifting, and hugging like pros. If you want your shoulders to stay strong and injury-free, you need to balance the ratio between external rotation (exorotation) and internal rotation (endorotation). 📊 ➡️ The Science Bit: Research shows that a balanced strength ratio between these rotations is crucial for shoulder stability and function. Ideally, your external rotators should be about 65-75% as strong as your internal rotators. Why? Because neglecting external rotation strength can lead to imbalances, increasing the risk of injuries like rotator cuff tears or impingements. 🤕 ➡️ How to Get It Right: 1️⃣ Strengthen Those Rotators: Include exercises like face pulls, external rotation with resistance bands, and dumbbell reverse flyes in your routine to boost external rotation strength. 2️⃣ Don't Forget the Internals: Bench presses and push-ups are great for internal rotation, but make sure you're not overdoing them at the expense of external strength. 3️⃣ Test and Adjust: Regularly assess your shoulder strength ratio. If you're noticing imbalances, adjust your training program accordingly. (We're using the EasyForce Performance from Meloq AB ) Keeping your shoulder rotations balanced isn’t just for bodybuilders or athletes; it's crucial for everyone who wants to stay active and injury-free. So, get those shoulders in gear, and let's keep the motion smooth and pain-free. 💪 Stay strong, stay balanced, and keep pushing those limits. Cheers, Pieter #MaverickTraining #Meloq #ShoulderHealth #Exorotation #Endorotation #StrengthTraining #InjuryPrevention #StayStrong #ScienceBased #FitnessJourney #athletetraining

Elevate your shoulder training with a finely crafted dumbbell regimen designed to challenge and grow every fiber of your deltoids. 🏋️♂️ Here’s the breakdown: 🔹 Standing Press - The foundation for overhead power, engaging not just your shoulders, but your entire core for stability. 🔹 Shoulder Press - Seated to isolate and hammer the deltoids, ensuring focused muscle engagement. 🔹 Lateral Raises - Target the often neglected medial deltoid for that sought-after shoulder width and definition. 🔹 Upright Row - A classic move that works the traps and delts in harmony for a stronger upper back. 🔹 Reverse Fly - Essential for postural balance, this move hits the rear delts to complete the 3D shoulder look. 🔹 Leg Raises - While not a shoulder move, these will fire up your core, providing the solid base necessary for serious shoulder lifting. This routine is your blueprint to rounded, sculpted shoulders that signify strength and dedication. Commit, conquer, and stand out in any crowd! 💥 FOLLOW ME FOR DAILY WORKOUT & TIPS.✅ ✍️ Credit: @barbellvoyage 💪©️ DM for removal (no copyright intended) #ShoulderDay #DumbbellWorkout #FitnessMotivation #UpperBodyStrength #DeltsOfSteel #GymRoutine #StrengthTraining #BodySculpting #MuscleGain #FitFam #WorkoutGoals #SeriousLifters #HomeWorkout #FitnessJourney #ShoulderStrength #DedicationHasNoLimit #LiftHeavy #Gainz #FitLife #SculptYourBody #gymtheropy

Day 1: Foundation for Press Handstand Upper Body Mobility & Flexibility Focus Ever wondered why you need Upper Body Mobility & Flexibility for handstands? Shoulder Mobility ensures that you can fully extend your arms overhead, without excessive arching of the back or straining other parts of the body. Proper mobility reduces the strain on joints and muscles, minimising the risk of injuries such as shoulder impingements, wrist strains, and other overuse injuries. For Tight Shoulders: 1️⃣ Shoulders Flexion Extension with Strap - 10x 2️⃣ Shoulders Extension Hold + Spine Lateral Flexion - 10 Breaths 3️⃣ Vajrasana (Rock Pose) + Anjali Mudra (Prayer Hands) at the Back - 10 Breaths Can’t place your hands together? Use a strap. 4️⃣ Gomukasana Arms - 10 Long Breaths (each arm) 5️⃣ Prone - Crossed Arms - 10 Long Breaths (each arm) ✨ This sequence is a effective warm-up to prepare for your handstand. ✅ Move slowly and with control. ✅ Feel connected to everything you do. ✅ Breathe with the intention of being present. ✅ Notice the space you create around your shoulders and neck. 🔁 I normally repeat the sequence three times to build strength for handstand. 😊 Add a smile on your face because this is why you practice. Have you incorporated shoulder mobility exercises into your handstand practice? How has it transformed your progress? #HandstandAddict #YogaWarmUp #UpperBodyMobility #FlexibilityTraining #YogaJourney #ShoulderMobility #HandstandJourney #MindfulMovement #YogaPractice #presshandstand

🏋️♂️ Elevating Shoulder Gains: Unleashing the Power of Cable Flyes 💪 Let’s talk shoulders – those intricate, multidimensional muscles that deserve our focused attention. The shoulder muscle isn’t just a single entity; it’s a web of strands, each deserving a unique approach to reach its full potential. 💥🔥 Enter cable flyes – a game-changer in sculpting those shoulder strands. With every controlled motion, I’m targeting multiple angles, giving each fiber the attention it craves. It’s like weaving a masterpiece, strand by strand. 🌟✨ Shoulder development isn’t a one-size-fits-all journey. It’s about understanding the complexity and adapting our exercises to match. Cable flyes offer the versatility I need to create a symphony of growth in my shoulder muscles. 🎵🏆 So, next time you’re hitting the gym, remember the intricate world that is your shoulder muscles. Embrace cable flyes as your secret weapon to unlocking their full potential. Let’s sculpt, define, and grow – strand by strand, rep by rep. 🌆💪 . . . . For coaching DM or click link in bio to schedule a free 30 minute health consultation call. #ShoulderSculpting #CableFlyes #StrandByStrand #shoulders #dashperception

✅ BANDED 3 POINT PULSES The banded 3-point shoulder exercise is a resistance band workout designed to strengthen, stabilize, and improve the mobility of the shoulder muscles. Benefits: 1. Strengthening Shoulder Muscles: • Targets all parts of the deltoid and rotator cuff muscles. 2. Improving Shoulder Stability: • Enhances joint stability and scapular control. 3. Enhancing Mobility and Range of Motion: • Promotes flexibility and prevents stiffness. 4. Improving Posture: • Engages upper back muscles to support good posture. 5. Preventing Injuries: • Maintains muscular balance and addresses weaknesses. 6. Enhancing Athletic Performance: • Builds functional strength and power. 7. Supporting Rehabilitation: • Provides a low-impact strengthening option. 8. Building Muscle Endurance: • Creates sustained tension and repetitive movements. 9. Engaging Core Muscles: • Helps stabilize the torso and transfer force efficiently. Practical Tips: • Maintain proper form and controlled movements. • Practice regularly for best results. • Gradually increase resistance as strength improves. Incorporate this exercise into your routine for stronger, more stable shoulders and improved upper body function. ✅ 10 repetitions 2-3 sets, 4-5 times a week. Everyday for rehabilitation of an shoulder injury - - #shoulderstrength #shoulderrehab #shoulderrehabilitation #shoulderinjury #shoulderinjuryrecovery #shoulderpain #rotatorcuff #rotatorcuffrehab #deltoids #rehabexercises