Sports Physical Therapy - SPT’s Post

23/365 ✅ FACE PULL The face pull exercise is highly beneficial for improving shoulder health, posture, and upper body strength. It primarily targets the rear deltoids, rhomboids, and trapezius muscles, which are often underdeveloped due to modern lifestyle habits such as prolonged sitting and forward head posture. Here’s a list of the main reason to do the face pull : • Improves Shoulder Health: Strengthens the rear deltoids, rhomboids, and trapezius muscles, which support shoulder stability and function. • Enhances Posture: Helps correct postural imbalances by counteracting the effects of prolonged sitting and forward head posture. • Reduces Risk of Shoulder Injuries: Strengthens muscles around the shoulder girdle, reducing the likelihood of shoulder impingements and other injuries. • Increases Scapular Stability: Enhances control and stability of the shoulder blades, which is crucial for overall shoulder mechanics. • Balances Upper Body Strength: Ensures balanced muscle development, improving performance in pushing and pulling movements and contributing to overall upper body strength. 12-15 reps with good form for 3 sets. - - #shoulderstrength #shoulderstability #rotatorcuff #rotatorcuffrehab #shoulderworkout #shoulderrehab #posture #posturecorrection #postureexercises #officeworker #injuryprevention #posteriordeltoid #deltoids #facepull #physio #physiotips #physiotherapist #physicaltherapist

✅ 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

⚠️𝗗𝗼𝗻𝘁 𝘀𝗸𝗶𝗽 𝘁𝗵𝗶𝘀 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗼𝗻 𝘆𝗼𝘂𝗿 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗱𝗮𝘆 𝘄𝗮𝗿𝗺 𝘂𝗽 ‼️👇🏼⁣ ⁣ The YTWL exercise is a series of movements designed to strengthen the smaller stabilizing muscles around the shoulder, particularly the rotator cuff, and improve scapular mobility. Each letter—Y, T, W, and L—represents a different arm position, mimicking the shape of those letters.⁣ ⁣ 𝗕𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲:⁣ ⁣ Y: Raise your arms overhead in a “Y” shape while squeezing your shoulder blades together. This movement targets the lower trapezius and helps improve shoulder extension and overhead mobility.⁣ ⁣ T: With arms extended to the sides, form a “T” by pinching your shoulder blades. This position engages the middle trapezius and rhomboids, improving scapular retraction.⁣ ⁣ W: Bring your elbows down to your sides, forming a “W” shape with bent elbows. This focuses on the rhomboids and rear deltoids, promoting external rotation and shoulder stability.⁣ ⁣ L: Rotate your arms outward from the W position to form an “L.” This movement emphasizes the rotator cuff muscles, specifically the infraspinatus and teres minor, which are essential for shoulder stability and injury prevention.⁣ ⁣ ✅ Strengthens Rotator Cuff: The rotator cuff muscles are vital for controlling shoulder movements and avoiding issues like impingement or rotator cuff tears. YTWL helps strengthen these muscles, which are critical in exercises like bench presses, overhead presses, and pull-ups.⁣ ⁣ ✅ Promotes Scapular Mobility: Healthy scapular movement is essential for pain-free shoulder motion. The YTWL encourages proper scapular retraction, depression, and elevation, which helps reduce the risk of shoulder impingement and imbalances.⁣ ⁣ ✅ Addresses Postural Issues: Many people suffer from forward-leaning posture or rounded shoulders, which can lead to shoulder pain. The YTWL helps correct these imbalances by strengthening the upper back and pulling the shoulders into proper alignment.⁣ If you found this helpful share with a friend like and follow for more content like this 🔥 #trainer #personaltrainer #fitness #fitnesscoach#lifestylecoach #coach #onlinecoach

Scapular Push-ups are a one of my favorite functional shoulder exercises you’re likely not doing. They are such a simple, yet effective movement with so many benefits. 1. Scapular Control: They enhance your ability to control the movement and positioning of your scapula, which is crucial for many daily activities and athletic movements that involve the upper body. 2. Joint Stability: By strengthening the muscles around the scapula, scap pushups help stabilize the shoulder joint, reducing the risk of injury during various functional tasks, from lifting and carrying objects to throwing and pushing. 3. Movement Efficiency: Improved scapular function translates to more efficient and effective upper body movements. This is beneficial for activities like reaching, pulling, and pushing, which are common in both everyday life and athletic endeavors. 4. Core Engagement: While primarily targeting the shoulder girdle, scap pushups also engage the core muscles to maintain a stable plank position. This contributes to overall functional strength and stability. 5. Postural Benefits: Regularly performing scap pushups can improve posture by addressing muscle imbalances and weaknesses that lead to poor alignment, especially in the upper back and shoulders. Good posture is essential for efficient and pain-free movement. Are you doing scap pushups? If so, what benefit are you seeing? Be sure to save for later as well. #scapularpushups #scapula #scapularstability #shoulderhealth #functionalmovements

A Simple Solution for Shoulder Stability Shoulder pain is an unfortunate reality for many people, especially for those who strength train. As we advance in age, maintaining shoulder health and integrity becomes ever more important. To optimize the health of your shoulders, the Band Pull Apart is a staple. Simple, yet incredibly effective, the Band Pull Apart uses a light resistance band to target the often neglected posterior shoulder muscles, promoting balance, strength, and stability in the shoulder girdle. Here’s how you do it: Set Up: Extend your arms in front of you at shoulder height, gripping a resistance band with both hands. Movement: Pull the band apart towards your collarbone, engaging the muscles of your upper back and rear deltoids. Then, smoothly return to the starting position. This movement strengthens while also promoting proper posture and shoulder alignment. By strengthening the rear deltoids and upper back, this exercise helps counteract the forward hunch and imbalances caused by daily activities like sitting at a desk and/or scrolling through a smartphone. Regular practice can enhance shoulder mobility, reduce the risk of injury, and improve overall upper body strength. Whether you’re looking to enhance performance, dealing with shoulder discomfort, or just striving to enhance shoulder health, Band Pull Aparts are a versatile addition to your fitness program. #longevity #shoulderhealth #wellness #fitness #strength #longevitypath

Improving Shoulder Mobility with Wall Slides NEW FOLLOW ALONG WORKOUT UP NOW ON Patreon https://lnkd.in/gYfhjEn9 🏋️♀️ Shoulder mobility is key to unlocking your full upper body potential. If you’re looking to boost your strength, improve posture, and move pain-free, adding wall slides to your routine can work wonders. 💪 Regularly practicing wall slides helps strengthen your lower trapezius muscles, which play a critical role in stabilizing your scapula and enhancing shoulder mobility. Better shoulder mobility means fewer injuries, less pain in your shoulders and neck, and improved performance in exercises like overhead presses and pull-ups. 🏃♀️ To perform a wall slide, stand with your back against a wall and extend your arms straight out in front of you. Slowly slide your arms up the wall while keeping them in contact with it, reaching above your head. Pause briefly before sliding your arms back down. Repeat for several reps. Incorporate wall slides into your routine and watch your shoulder mobility and strength improve over time! #shouldermobility #wallslides #lowertrapstrength

Forget external rotations (for now) They’re just the icing on the cake Your shoulder takes a BATTERING as a contact athlete It’s a a complex joint which depends on its neighbours doing their job Make sure you’re keeping your shoulders healthy with these 5 steps: Step 1: Contact Conditioning Above all else: ensure you’re conditioned for your sport. If you’ve got terrible technique your risk of injury will 10x. If inconsistent with your sports specific training your injury risk will 10x. Conditioning your shoulders for contact. Step 2: Core Lack of core strength/mobility leads to problems. Watch someone overhead press without engaging their abs, they’re leaning all over the place to compensate for their lack of core strength. Step 3: Thoracic Spine The shoulders blades plug onto the t-spine, if there’s not sufficient range of motion and strength of the thoracic spine – your shoulder mobility will suffer accordingly. Step 4: Scapula The scapula moves on the t-spine to create shoulder movement. Make sure its strong enough to do its job, and the muscles around the scapula can move freely. Step 5: Shoulder Joint These are where the majority of shoulder health exercises fall under, like external rotations. This is your last box to tick after you’ve checked off the foundations. Save this. Go get healthy shoulders.

Banded Reverse Fly with External Rotation *Muscles Worked:* - Infraspinatus - Teres Minor - Deltoids (Posterior Fiber) - Scapular Stabilizers (Trapezius, Rhomboids) *Benefits:* - Strengthens external rotators, helping to improve shoulder stability and reduce pain - Targets scapular stabilizers, enhancing posture and reducing shoulder blade winging - Improves shoulder mobility and flexibility - Helps to counteract forward head posture and shoulder hunching *Why Do It:* - If you experience shoulder pain or stiffness, especially in the back of the shoulder - To improve your posture and reduce forward head posture - To enhance shoulder stability and reduce injury risk - To improve overall shoulder function and mobility *Breakdown:* 1. Face the attached band with your feet shoulder-width apart 2. Hold the band with your hands at shoulder height, palms facing down 3. Externally rotate your shoulders, keeping your elbows straight, and lift the band out to the sides 4. Continue lifting and lowering the band, maintaining tension and external rotation 5. Avoid letting your shoulders internally rotate or your head jut forward *Tips:* - Keep your core engaged and your shoulders down and away from your ears - Focus on slow, controlled movements - Use a resistance level that allows you to maintain proper form -Recommended: 3 sets of 12-15 reps Remember to prioritize proper form and technique, and don't hesitate to reach out if you have questions or need guidance! #ShoulderStability #ExternalRotation #ScapularStabilizers #PostureCorrection #ForwardHeadPosture #ShoulderPainRelief #MobilityExercise #StrengthTraining #ResistanceBandExercise #ShoulderMobility #InjuryPrevention #Fitness #Exercise #PhysicalTherapy #OccupationalTherapy #ask_ieva #PBTY

How to Shoulder Press 📌 Save this to reference next time you do this move. Building a strong upper body and keeping our shoulders healthy are important ESPECIALLY as we age. ❌ Don'ts: 1. Excessively arching the lower back 2. Letting the wrist bend back/extend 3. Lacking proper thoracic extension and shoulder mobility ✅ Dos: 1. Start with the dumbbells up on your shoulders with either your elbows flared out, at a 45 degree angle, or in the neutral position. 2. Brace your core like you would if someone were about to punch you in the stomach and drive the weight up while maintaining the natural curve in your lower back, DON'T excessively arch. 3. Press all the way up until your elbows are locked and your arms are directly overhead. Think about having your biceps by your ears. If you don't have adequate thoracic extension or shoulder mobility, perform this on a slight incline bench or do the landmine press as shown later. 4. Control the weight on the way down, DON'T just let it drop. Think about a 2-4 second lower. 5. To make it easier, perform either an incline dumbbell shoulder press or landmine shoulder press especially for those that don't have the needed thoracic or shoulder mobility. Comment “SHOULDERS” and I'll send you 8 full body workouts for free to help build strong and healthy shoulder. 📌 Save this to reference next time you do this move. 🏹 Share if you found this helpful. #shoulderpress #shoulders #upperbodyworkout #armsworkout #homeworkout #howto #howtofitness #fitnesstips #fittips #fitnessmotivation #onlinecoach #vancouver

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