So you’ve started doing the stretch sequence from last time's post…
NOW WHAT ? Part 2 of the solution to fixing anterior shoulder pain, is getting the muscles at the back of the shoulder firing better. This includes the rhomboids, traps, posterior deltoids and rotator cuff.
Here you go with an awesome sequence of 3 exercises targeted at those posterior muscle groups:
1. WIDE W CROSSOVER - cables are crossed over, arms are kept mostly straight, pulling apart horizontally
2. HIGH W CROSSOVER - cables are crossed over, elbows are bent more, pulling apart vertically
3. EXTERNAL ROTATION biased PRESS - maintain hands directly above elbows and press up, resist the cables pulling your arms forward
Complete 8-12 reps of each exercise one after the other and feel the burn! Do this 3 times.
Combine these exercises with our stretch sequence, start to improve the function of your shoulder and most importantly get pain free!
Our caring and friendly Chatswood or North Sydney Physio team would love to help you out, so reach out to us if you have any questions.