HAYLEY VERA’s Post

Your Path to Stronger, Healthier Shoulders The Neutral-Grip Dumbbell Shoulder Press is an excellent exercise to promote shoulder health and muscle development. From personal experience, I have found that the neutral position is often favorable for those with mobility issues. Here’s a quick primer on how to do it right: Set Up: Starting from a seated position, hold the dumbbells just below ear level with your palms facing each other. Keep your shoulder blades retracted throughout the movement. Movement: Press the dumbbells vertically until your arms are fully extended, then slowly lower them back to the starting position and repeat for the specified number of reps. This exercise offers several key benefits. First, the neutral grip reduces stress on the shoulder joints compared to traditional shoulder presses, making it an ideal option for individuals with shoulder pain or those looking to prevent injuries. The neutral grip also promotes better alignment of the shoulders, reducing the risk of impingement and other common shoulder issues. The Neutral-Grip Dumbbell Shoulder Press also effectively targets the deltoid muscles, contributing to greater strength and muscular development. The seated position helps isolate the shoulder muscles, enabling the use of heavier weights. By incorporating this exercise into your routine, you can improve shoulder stability and strength, which are crucial for performance and daily activities. Overall, the Neutral-Grip Dumbbell Shoulder Press is a versatile and beneficial exercise for anyone looking to enhance shoulder health and build strong, well-developed shoulder muscles. Consider adding it to your routine to reap these rewards. #longevity #fitness #shoulderhealth #muscle #longevitypath #healthspan

⛔️𝗖𝗮𝗻’𝘁 𝗳𝗲𝗲𝗹 𝘆𝗼𝘂𝗿 𝗰𝗵𝗲𝘀𝘁 𝗱𝗼𝗶𝗻𝗴 𝗯𝗮𝗿𝗯𝗲𝗹𝗹 𝗯𝗲𝗻𝗰𝗵 𝗽𝗿𝗲𝘀𝘀 ⁉️👇🏼⁣ ⁣ Activating the pec muscles while avoiding shoulder injury during a barbell bench press involves focusing on form, positioning, and muscle engagement.⁣ ⁣ Here are some key cues to keep in mind:⁣ ⁣ 𝗦𝗲𝘁𝘂𝗽:⁣ 𝟭. 𝗙𝗲𝗲𝘁 𝗣𝗹𝗮𝗰𝗲𝗺𝗲𝗻𝘁: Keep your feet firmly planted on the ground to create a stable base. Your feet should be slightly wider than shoulder-width apart.⁣ ⁣ 𝟮. 𝗔𝗿𝗰𝗵 𝗬𝗼𝘂𝗿 𝗕𝗮𝗰𝗸: Maintain a 𝙨𝙡𝙞𝙜𝙝𝙩 arch in your lower back. Your glutes, upper back, and shoulders should be in contact with the bench.⁣ ⁣ 𝟯. 𝗦𝗰𝗮𝗽𝘂𝗹𝗮𝗿 𝗥𝗲𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻: Pull your shoulder blades together and down towards your spine. This not only stabilizes the shoulders but also sets up your chest for optimal engagement.⁣ ⁣ 𝟰. 𝗚𝗿𝗶𝗽 𝗪𝗶𝗱𝘁𝗵: Use a grip that places your hands slightly wider than shoulder-width apart. This ensures the bar path is optimal for pec engagement.⁣ ⁣ ✊🏼𝗘𝘅𝗲𝗰𝘂𝘁𝗶𝗼𝗻:⁣ ⁣ Bar Path: Lower the bar in a controlled manner, aiming to touch it around the mid-chest area (nipple line). Avoid flaring your elbows out too wide; keep them at about a 45-degree angle from your torso.⁣ ⁣ Elbow Position: Keep your elbows stacked under your wrists throughout the lift to maintain joint alignment and reduce stress on your shoulders.⁣ ⁣ Squeeze the Bar: Actively squeeze the bar as if you’re trying to bend it. This cue engages the pectoral muscles more effectively.⁣ ⁣ Push Through Your Chest: As you press the bar back up, focus on driving the movement through your chest rather than just your arms. Think of pushing the bar away from your body using your pecs.⁣ ⁣ Avoid bouncing the bar off your chest. Lower the bar slowly and push up explosively but with control.⁣ ⁣ Incorporating these cues into your bench press routine will help you maximize chest activation while minimizing the risk of shoulder injury.⁣ ⁣ If you found this helpful share with a friend like and follow for more content like this 🔥 #trainer#personaltrainer#fitness#fitnesscoach#lifestylecoach#coach#onlinecoach#onlinecoaching#onlinetrainer#fitnessprograms#exercisetips#exercisedemo#training

🧑💻 How to Fix Shoulder Pain and Improve Posture for Desk Workers 💪 Spending long hours at your desk can lead to tight shoulders, poor posture, and that nagging pain running from your front shoulder down to your biceps. 😩 I recently worked with a client who had this issue for 6 months, and after trying everything, the pain kept coming back. The problem often comes down to tight upper traps and bad posture habits. Here are some exercises you can do to fix this and strengthen your shoulder mobility. 1. Internal & External Shoulder Rotations with Dumbbells Use a light dumbbell (1-3 kg) for this exercise. Keep your elbow at shoulder height and rotate your arm backward and forward, focusing on shoulder joint movement—not just your elbow. The goal is to work on the shoulder’s full rotation. Do 15-20 slow, controlled reps. Tip: Don’t rush—slow, steady movements are key to properly engaging the shoulder joint. 2. Kettlebell Holds with Shoulder Rotations Grab a kettlebell (around 6 kg) and hold it at a 90-degree angle. This grip strengthens your fingers and helps with any hand pain. Start by rotating your arm out and in, keeping your back straight and posture neutral. Ensure your movement is smooth and controlled—this helps your body learn how to stabilize the shoulder properly. Remember: It’s not about lifting heavy; it’s about the correct form and slow, precise movements. Why It Matters: These exercises not only relieve pain but also help build the right habits for long-term shoulder health. By focusing on proper rotation and posture, you can avoid repetitive strain and get lasting results. Got questions? Drop them below! 👇 And if you’re struggling with these moves, always check with a specialist to ensure you’re on the right track. #ShoulderPainRelief #PostureCorrection #DeskWorkerFitness #MobilityExercises #GymCode

Expert Tip: Enhancing Shoulder Stability with Proper Scapular Movement 🏋️ One of the most effective strategies is focusing on proper scapular movement. Why? Because your scapulae, or shoulder blades, are the foundation of every arm movement you make! Why It Matters: Improper movement of the scapulae can lead to shoulder impingement, rotator cuff issues, and even radiating pain down your arm. When your shoulder blades aren’t moving correctly, it puts unnecessary stress on other parts of your shoulder and neck. Quick Tip to Master It: Incorporate scapular wall slides into your workout routine. Stand with your back against a wall, elbows and wrists flat against it. Slowly slide your arms up over your head, then back down. This exercise helps train and strengthen the muscles around your shoulder blades, promoting proper movement and alignment. Keep This in Mind: Always keep your movements controlled and focus on maintaining contact with the wall. This will ensure that you're not only working your muscles effectively but also correcting the movement pattern of your shoulder blades. If shoulder pain is keeping you off the field or interrupting your training, don’t ignore it. Strengthening your scapular muscles is a great first step, but sometimes you need a personalized approach. 📞 Give us a call at (425) 628-2031 to set up an appointment. #SPT #ShoulderPain

🔩 Elevate Your Weightlifting Game with Essential Shoulder Support! 💪As weightlifters, we understand the rigorous demands placed on our bodies, especially on our shoulders. The shoulder joint is one of the most complex and vital components in our lifting journey, requiring both strength and support. With the right shoulder support, we can maximize performance while minimizing injury risk. In our latest article, we dive deep into the significance of shoulder support for weightlifters, exploring its types, benefits, and best practices. 🏋️‍♂️ ### Why Shoulder Support Matters:1. **Injury Prevention**: Weightlifting places enormous strain on our shoulders, leading to potential injuries like rotator cuff tears or tendonitis. A well-designed shoulder support stabilizes the joint and aids in injury prevention. 2. **Improved Stability**: Proper shoulder support allows us to maintain form during heavy lifts, enabling us to push our limits safely and confidently.3. **Enhanced Range of Motion**: Forget the myth that supports restrict movement! Modern designs are crafted to provide the necessary support without compromising your lifting technique. ### Types of Shoulder Supports:- **Shoulder Sleeves**: Light support without limiting movement. Perfect for warm-ups and lighter lifts.- **Compression Bandages**: Offering targeted support, great for recovery or discomfort.- **Rigid Braces**: Maximum stability, ideal for those recovering from injuries.- **Kinesiology Tape**: Balances support with flexibility, allowing full range of motion!Choosing the right support can be a game-changer. Consider factors such as your training level, comfort, and materials to find what works best for you! 🏆 Integrating shoulder support into your routine can not only boost your performance but also protect your most vital asset - your shoulders! 👉 Ready to take your training to the next level? Check out our full article for in-depth insights and tips here: [Why Shoulder Support Is Essential for Weightlifters]( https://bit.ly/4iShJpU) Let’s prioritize our performance and shoulder health together! Share your experiences and thoughts below! 👇 #ShoulderSupport #Weightlifting #Fitness #InjuryPrevention #AthleteHealth

𝗦𝗰𝗮𝗽𝘂𝗹𝗮 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗛𝗲𝗮𝗹𝘁𝗵 𝗳𝗼𝗿 𝗟𝗶𝗳𝘁𝗶𝗻𝗴 ‼️💥👇🏼⁣ ⁣ Understanding scapula (shoulder blade) movement is crucial for maintaining shoulder health, especially when lifting weights in the gym.⁣ ⁣ Four Ways the Shoulder Blades Move and Their Importance ⬇️⁣ ⁣ Elevation:⁣ • Movement: Raising the shoulder blades towards the ears.⁣ • Importance: Elevation is essential in exercises like shrugs and overhead presses, allowing for proper activation of the upper trapezius and levator scapulae muscles.⁣ ⁣ Depression:⁣ • Movement: Lowering the shoulder blades away from the ears.⁣ • Importance: Depression is crucial for maintaining shoulder stability and engaging the lower trapezius and serratus anterior. It helps in exercises like dips and push-ups, ensuring the shoulders stay down and back.⁣ ⁣ Protraction:⁣ • Movement: Moving the shoulder blades away from the spine.⁣ • Importance: Protraction is vital for exercises like bench presses and push-ups. It activates the serratus anterior, stabilizing the shoulder and allowing for a full range of motion.⁣ ⁣ Retraction:⁣ • Movement: Pulling the shoulder blades towards the spine.⁣ • Importance: Retraction is important for exercises like rows and deadlifts. It engages the middle trapezius and rhomboids, promoting good posture and scapular stability.⁣ ⁣ Exercises for Shoulder Health⁣ ⁣ 1. Scapular Retractions⁣ • Strengthens the middle trapezius and rhomboids.⁣ • Improves posture and scapular stability.⁣ • Reduces the risk of shoulder impingement and pain.⁣ ⁣ 2. Active Hangs⁣ • Activates the rotator cuff and external rotators.⁣ • Enhances shoulder stability and mobility.⁣ • Prevents injuries by promoting balanced shoulder muscle activation.⁣ ⁣ Incorporating these movements and exercises into your workout routine can significantly improve shoulder health, making your lifting more effective and reducing the risk of injury⁣ ⁣ ###trainer#personaltrainer#fitness#fitnesscoach#lifestylecoach#coach#onlinecoach#onlinecoaching#onlinetrainer#fitnessprograms#exercisetips#exercisedemo#training

4/365 ✅ SHOULDER EXTERNAL ROTATION STRETCH. Here’s in details the benefits of a good external rotation at the shoulder: 1. Enhanced Mobility and Flexibility: External rotation increases the range of motion in the shoulder joint, allowing for smoother and more fluid movements. 2. Improved Performance : By improving shoulder mobility and flexibility, increasing external rotation can enhance performance in sports and athletic activities. It allows athletes to generate more power and torque in their movements, leading to better results in terms of speed, accuracy, and strength. 3. Injury Prevention: Proper external rotation helps to maintain optimal alignment of the shoulder joint, reducing the risk of overuse injuries, strains, and tears. It also promotes better biomechanics during movements, which can prevent compensatory patterns that may lead to injuries in other areas of the body, such as the neck or lower back. 4. Postural Benefits: Increasing external rotation can contribute to better posture by balancing the muscles around the shoulder joint. This is particularly important for individuals who spend long hours sitting at a desk or performing repetitive tasks that can lead to rounded shoulders and forward head posture. By opening up the chest and shoulders, external rotation helps to counteract these postural imbalances. 5. Pain Relief: Tightness or limited range of motion in the shoulder joint can lead to discomfort, stiffness, and even pain. By increasing external rotation, individuals can alleviate these symptoms and improve overall shoulder health. 6. Functional Movement : External rotation is a fundamental movement pattern that is involved in many daily activities, such as reaching overhead, carrying objects, and lifting. I don’t recommend this exercise to someone that has hyper mobility or laxity in their joints. Make sure to check with a professional before starting this exercise. Aim for a 5 seconds hold with 10 reps in each position #shouldermobility #shoulderstretch #posturecorrection #postureexercises #shoulderexternalrotation #externalrotation #rehabexercises #physiotips #physiotherapy #injuryprevention

💥Shoulder Health💥 ⁉️ Struggling with shoulder pain? 👌🏼 Give these a try and see how your shoulders feel afterward! 🎯 And if you want a more comprehensive plan to follow to help you overcome shoulder pain, check out my 𝟴-𝘄𝗲𝗲𝗸 "𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥 𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗣𝗥𝗢𝗚𝗥𝗔𝗠" (and 𝗼𝘃𝗲𝗿 𝟭𝟲𝟬 more guided mobility, strength and stability routines and 𝟵 𝗳𝘂𝗹𝗹 𝗹𝗲𝗻𝗴𝘁𝗵 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀) available in my 𝗔𝗣𝗣! ✅ Tap the exclusive l*nk below to get your first 𝟳 𝗗𝗔𝗬𝗦 𝗙𝗥𝗘𝗘 and then 𝟰𝟰% 𝗢𝗙𝗙 ⬇️ https://lnkd.in/gJCzWw8W 📱 If you need an individualized plan to help you out with your 𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥 or any other injury/painful area, tap below to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲 ⬇️ https://lnkd.in/gZ5Uey7B 📌 Improving the strength and coordination of the scapular muscles is important for overall shoulder health as these muscles must work in unison with the smaller shoulder joint stabilizers (rotator cuff) when lifting overhead, carrying loads, throwing a ball, and reaching (just to name a few movements) 🚨 Although you can gain strength in these muscles with rowing and horizontal pressing variations, it's important to add some overhead exercises such as the ones shown here in order to work the scapular musculature through their full range of motion (ideally into scapular upward rotation and posterior tilt, two movements that are commonly not worked enough) 🎥 In the videos shown, the wall provides a nice cue for the hand to slide on and lightly press into, helping to facilitate scapular upward rotation ✅ It's important to reach your hands high and allow your shoulder blades to move up and around your rib cage, as if you're pushing your armpits up and into the wall 💯 Don't worry about trying to pinch your shoulder blades together until the end of the motion in the variations where you lift your hands up and back off the wall 🔥 If you're doing it right, you should feel the muscles between your shoulder blades working and possibly under your armpits as well #shoulderrehab #scapularstrength #scapularstability #shoulderpain #rotatorcuff

Part 2- Scapular Push-Ups: What They Are and Benefits Scapular push-ups focus on the controlled movement of your shoulder blades (scapulae) while maintaining a strong plank position. Unlike traditional push-ups, this exercise isolates the scapular muscles, particularly the serratus anterior, which plays a critical role in shoulder stability and upper-body strength. Benefits for Grappling Athletes 👉Improves Shoulder Stability: Strengthening the serratus anterior enhances scapular control, reducing the risk of shoulder injuries during grappling and striking. 👉Enhances Push Strength: Proper scapular movement contributes to more efficient pressing mechanics, improving power in strikes and defensive postures. 👉Boosts Postural Control: Scapular push-ups help correct rounded shoulders, which can develop from grappling stances and intense training. 👉Prevents Impingement: Promotes healthy shoulder alignment, reducing the likelihood of impingement syndromes or rotator cuff issues. 👉Strengthens Core Stability: Holding a plank position engages the core, improving overall trunk strength and stability. How to Perform Scapular Push-Ups 👉Start in a plank position with hands directly under your shoulders and a neutral spine. 👉Keep your elbows locked, and retract your shoulder blades (squeeze them together). 👉Protract your shoulder blades (push them apart) without bending your elbows. 👉Move slowly and with control, focusing on the scapular motion. Incorporating scapular push-ups into your training routine improves shoulder health, posture, and overall upper-body performance—essential for success in combat sports.

Part 2- Scapular Push-Ups: What They Are and Benefits Scapular push-ups focus on the controlled movement of your shoulder blades (scapulae) while maintaining a strong plank position. Unlike traditional push-ups, this exercise isolates the scapular muscles, particularly the serratus anterior, which plays a critical role in shoulder stability and upper-body strength. Benefits for Grappling Athletes 👉Improves Shoulder Stability: Strengthening the serratus anterior enhances scapular control, reducing the risk of shoulder injuries during grappling and striking. 👉Enhances Push Strength: Proper scapular movement contributes to more efficient pressing mechanics, improving power in strikes and defensive postures. 👉Boosts Postural Control: Scapular push-ups help correct rounded shoulders, which can develop from grappling stances and intense training. 👉Prevents Impingement: Promotes healthy shoulder alignment, reducing the likelihood of impingement syndromes or rotator cuff issues. 👉Strengthens Core Stability: Holding a plank position engages the core, improving overall trunk strength and stability. How to Perform Scapular Push-Ups 👉Start in a plank position with hands directly under your shoulders and a neutral spine. 👉Keep your elbows locked, and retract your shoulder blades (squeeze them together). 👉Protract your shoulder blades (push them apart) without bending your elbows. 👉Move slowly and with control, focusing on the scapular motion. Incorporating scapular push-ups into your training routine improves shoulder health, posture, and overall upper-body performance—essential for success in combat sports.