Nikki Thomas’ Post

🔧 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

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

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

✅ 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

Unlock Your Balance and Build Muscle with This Killer Combo! Looking to enhance your strength and stability at the same time? Try elevated calf raises paired with shoulder raises! This dynamic move does wonders for: 💪 Muscle Building: Engages your calves, shoulders, and core for a full-body challenge. 🧘♂️ Improved Balance: Elevating your heels while focusing on shoulder control boosts coordination and stability. 🔥 Functional Strength: Strengthens muscles you use every day—whether walking, lifting, or carrying. How to Do It: 1️⃣ Stand on an elevated surface (like a step or AGT angled box) with your heels hanging off. 2️⃣ Hold light dumbbells at head level. 3️⃣ Raise onto your toes as you simultaneously lift the dumbbells to shoulder height. 4️⃣ Lower slowly for controlled movement. Start with 2–3 sets of 12–15 reps and watch your strength and balance soar! #FitnessTips #BalanceTraining #MuscleBuilding #ThetaGoldFitness #buildmuscle #dctrainer #legs

💪 Simple, effective exercises for shoulder pain! 💡 Pendulum with Traction: Hold a weight and lean over, supporting yourself on a chair or table. Let your arm hang freely, and swing it gently in circles, using momentum and gravity. Switch between clockwise and anti-clockwise motions to help mobilize your stiff shoulder. 💡Isometric Shoulder Adduction (Towel) Stand with a rolled-up towel under your armpit. Bend your elbow at 90 degrees, then gently press your arm inward against the towel. Feel that shoulder muscle contraction? Hold it, relax, and repeat as needed. 💡Isometric Shoulder Internal/External Rotation (Wall) Stand sideways next to a wall or door frame. Tuck your elbow into your side and press your arm inward across your chest (internal) or outward away from your body (external). Hold the contraction, then relax. Repeat for a good muscle workout. 💡Chicken Wings Place your hands on your hips. Now, pull your elbows back and then forward, mimicking a chicken wing movement. This is a great way to increase shoulder mobility and reduce stiffness. 👉 Check out our helpful online resources: https://lnkd.in/eucXHuMp 👉 Need more help? Get in touch or book an appointment online

Heel Raises: The Key to Strong, Balanced Calves 🦵 Incorporating both straight and bent-knee heel raises into your workout routine can give you a well-rounded calf workout that targets different muscles for maximum benefit. Here’s why each variation matters: Knees Straight (Gastrocnemius-focused): 1. Targets the gastrocnemius muscle, which plays a major role in ankle flexion and knee extension. 2. Emphasizes the outer calf muscle, essential for stability and balance. 3. Improves ankle strength and power, making it a crucial exercise for athletes and active individuals. Knees Bent (Soleus-focused): 1. Targets the soleus muscle, which controls ankle flexion without knee movement. 2. Emphasizes the inner calf muscle, vital for maintaining posture, balance, and supporting your body weight. 3. Enhances ankle stability and endurance, helping to prevent injuries and improve performance. By doing both straight and bent-knee heel raises, you’ll achieve: • More balanced calf development • Improved ankle strength and stability • Enhanced overall lower leg function Make sure to add both variations to your routine for stronger, more stable calves! #ask_ieva #PerformBTY #CalfWorkout #StrengthTraining #AnkleStability #BalanceTraining #FitnessTips #PhysicalTherapy

The shoulder press is an effective exercise that targets the anterior deltoids, lateral deltoids as major muscles and the posterior deltoids as minor. When done correctly, results are inevitable. Here are some tips on how to maintain proper posture in other to avoid injury and maximize effectiveness while performing this exercise. 1. Sit with your feet shoulder-width apart keeping a stable base and making sure your back is fully supported. 2. Keep your back straight and neutral. Engage core muscles 3. Keep your shoulders down and slightly retracted. Chest should remain open and upright. 4. Head should be in neutral position and facing forward 5. When pressing the weights overhead, your elbows should be directly under your wrists, and they should travel in a straight line. Don’t let your arms flare too wide or come too far forward. 6. Range of Motion: Press the weights overhead until your arms are fully extended, but avoid locking your elbows. Lower the weights until your upper arms are about parallel to the floor (just below 90 degrees). #silofitness #shoulderpress #shoulderworkout #workout #gymnation #fitnessfirst

Tap play to strengthen and protect your shoulders with these rotator cuff exercises! 💪 Here's a breakdown of the benefits of each exercise: 1️⃣ Kettlebell Press ✅ Strengthens shoulder muscles and improves stability, supporting the rotator cuff during overhead movements. 2️⃣ Cable Internal Rotation ✅ Targets the subscapularis muscle, enhancing shoulder stability and preventing injuries. 3️⃣ Shoulder Abduction and External Rotation ✅ Engages supraspinatus and infraspinatus muscles, promoting joint health and preventing tears. 4️⃣ Cable Rows ✅ Strengthens upper back and rear shoulder muscles, improving posture and reducing rotator cuff strain. 5️⃣ Bilateral Shoulder External Rotation ✅ Focuses on infraspinatus and teres minor muscles, boosting stability and balancing shoulder strength. Save this for later and tag a friend who needs to try this! 📲 #rotatorcuff #shoulderworkout #burnaby #burnabybc #expertphysiotherapy

🏋️♂️ Unlock Your Shoulders:4 Cable Moves for Better Mobility! Ever wondered why shoulder mobility is crucial? Here’s why: 💪Enhanced Functionality: Increased mobility helps improve posture and daily movements. 😒Injury Prevention: Flexible shoulders reduce the risk of strains during workouts. 🚫 What happens if you ignore shoulder mobility? Continuing to strength train with stiff shoulders can lead to: 😮💨Increased Injury Risk: Tight muscles are more prone to injuries. 🙃Decreased Performance: Limited movement can hinder your progress in strength training. 👉 Here are 4 effective ways to increase your shoulder mobility using cables: 1-Straight Arm Cable Shoulder Retractions – Perfect for opening up your chest and strengthening the back of your shoulders. 2-Straight Arm Torso Twists – Enhances rotational mobility and core strength. 3-Straight Arm Lunging Palm Twists – Targets shoulder rotation and adds a dynamic stretching element. 4-Straight Arm Kneeling Torso Twists – Focuses on deep torso and shoulder mobility. 👍 If you found these tips helpful, don’t forget to like, follow, and share! Stay tuned for more ways to #TransformYourFitness! 🌟 📲 #ShoulderMobility #CableWorkouts #FitnessJourney #HealthyLifestyle #BodyTypeTraining