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Strength and Conditioning Coach Reveals 4 Moves to Strengthen Your Shoulders and Improve Upper Body Mobility

Pabio November 1, 2024

Shoulder rehab just got even more accessible with this four-move mobility routine to relieve upper body tension and strengthen your shoulders.

Strength and conditioning coach Vernon Griffithnamed 2024 S&C Tactical Trainer of the Year by the NSCA, is known for developing bulletproof mobility series for everyone from athletes to beginners, and this routine is completely free. It can be used as shoulder preparation before upper body workouts or as a stand-alone strengthening program for weak or unstable shoulders.

Here’s how to follow the short upper body routine and its benefits.

Watch Vernon Griffith’s 4-Move Shoulder Mobility Routine

You will need one or two of the best resistance bands and a set of light weights to perform this routine, or if you have limited equipment, choose which shoulder exercises you want to add to an existing routine. Griffith uses light plates but you can also hold dumbbells.

To access a full range of motion during some of these movements, using a workout bench or box is ideal.

Pull face half kneeling x external rotation to press

Griffith recommends “using two bands to make the resistance a little more consistent and manageable,” but you can easily wrap one band and slide your hands through both ends.

Start in a half-kneeling position with your resistance bands buckled and attached to something stable in front of you, at about chest height. Place your hands across the ends of the bands, palms facing you. Extend both arms in front of you at chest height and engage your core, keeping your spine tall without flaring your ribs.

Start by tensioning the band, so position yourself far enough from the anchor point to eliminate any slack. Pull the bands toward you and bring your shoulder blades together, bending your elbows to create a 90-degree angle with both arms. Next, raise both arms above your head and extend your elbows; keep a straight line without allowing your arms to move forward. Reverse the movement back to the starting position.

The thicker the band, the more resistance your upper body will face during external rotation.

Y-raise to W-press

“Stay rigid on the bench and try to isolate the shoulder with light weights, focusing on the movement,” says Griffith.

Place a bench at a 45-degree angle and lie with your stomach flat on it, with your feet on the floor on either side. Your chin should rest just above the bench. Hold a light weight in each hand and strengthen your core muscles.

Start with your elbows bent and your arms at 90 degrees, palms facing down. Drive both arms overhead, fully extending the elbows, then lower both arms toward your thighs. Reverse the movement by raising your arms above your head, then bend your elbows again and bring your arms back to a 90-degree angle. With arms bent you create the W shape and with arms extended you create a Y shape.

Weighted Shoulder Butterflies

Go light for this “loading rotation” exercise to maximize your range of motion.

Lie on your stomach and strengthen your core, thighs, glutes and back muscles. Hold a weight in each hand. Start with your arms extended in front of you, raised away from the floor, palms facing the floor.

Keeping full-body tension, sweep your arms back toward your hips while rotating your palms to face the ceiling. Bring the weights to lightly touch behind your lower back, then reverse the movement back to the starting position, rotating the weights so they are facing down again.

Think of a fluid movement rather than a stop-start approach and engage your back muscles throughout.

Ys, Ts and As supported

Each of the three arm positions should look like a Y, a T, or an A. Start in the same position above using your bench and hold a weight in each hand. Engage your core muscles and keep your chin slightly tucked.

Raise your arms above your head using a neutral grip (palms facing each other) and squeeze your shoulders at the top (Y), then lower your arms in front of you (the elevated bench allows) and bring both arms apart on the sides (T), squeezing your shoulder blades with palms facing the back of the room.

Drive the weights toward each other in front of you again using a neutral grip, then finally, pull your arms back toward the hips (A), keeping a gentle elbow and palms facing the back of your body. the room. Repeat.

The exercise teaches you to load your shoulders from a supported prone position at different angles, strengthening the shoulders in all directions.

What are the benefits of the shoulder mobility routine?

The “Loaded Mobility” routine combines strength and mobility, which helps increase the range of motion of the scapulae, shoulders and upper back and develop healthy shoulders. If you’re embarking on a push-based workout (think chest and triceps day), this routine is excellent preparation. And you don’t need a lot of weight to reap the benefits.

Each movement should be performed with control rather than speed, so focus on moving mindfully and contracting your upper body muscles to maximize tension.

When it comes to your breathing, Griffith says, “Unless I’m looking to exhale through a deeper range of motion or prepare for stability, I normally let the client dictate that.” » But above all, avoid holding your breath.

Control, flexibility and mobility are key to building a strong body, so take your ego out of the routine and move light. If you experience pain, stop immediately and speak to a qualified personal trainer or doctor for advice.

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