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

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

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

⚠️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

Your shoulder joint needs the most stability, otherwise we can be susceptible to pain. The shoulder joint is a ball & socket joint, meaning it should have ample mobility, more than any other joint in the body. This means more stability is necessary in order to avoid pain or stiff muscles around the neck, shoulders and/or upper back. When we don't have enough strength in the rotator cuff or upper back for example, then doing things like sitting at the desk, reaching overhead, getting dressed or doing our hair could make us susceptible to injury. This exercise is called a Prone W to Y raise: - Lay face down and position your arms beside you with your thumbs facing the ceiling. You can use a dishtowel under your forehead if you wish :) - Lift both arms off the floor and simultaneously squeeze your shoulder blades together ('W') - Slowly straighten both arms forward, allowing your shoulder blades to come with you, into the shape of the letter 'Y' - Squeeze your shoulder blades again to return back to the letter 'W', then lower the arms back to the start and repeat for reps. Make sure that we are still breathing/engaging the core through this, and not arching the back to lift the arms. Keep the arms parallel to the floor while reaching overhead. If you like exercises like this, be sure to check out my Posture Strengthening Exercise Playlist. I'll link it in the comments. #shoulderpain #posture #rotatorcuff

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.

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

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

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