7-Step Shoulder Warmup

SISS
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This 7-Step Shoulder Warmup is ideal for clients suffering from shoulder pain and/or lack of mobility during pushing and pulling movements

Step 1 Fluid Dynamics: Foam rolling the lats can help alleviate shoulder pain by releasing tension in the muscles that can contribute to shoulder impingement or restricted movement

Step 2 Linear SMUR: Transitioning from a prone squat to cobra pose helps recruit the stabilizing muscles in the shoulder

BONUS: Partner Assisted Shoulder Stretch

Step 3 Linear Mobility: Wall arm circles aims to increase shoulder mobility. The exercise becomes more challenging the close you stand to the wall

Step 4 MP Mobility: Wall thoracic thread the needles recruits the thoracic spine via rotation to increase shoulder mobility

Step 5 MP SMUR: Elevated underswitch helps recruit the stabilizing muscles in the shoulder in multiple plains of motion

Step 6 Excitation: Band bow and arrow quick release allows the shoulder muscles to quickly turn on and off

Step 7 Stimulation: Using a massage gun on the shoulders utilizes vibration techniques to enhance proprioception

ULT
Self-Massage: Foam Roll Lat
time 30s each side
Set Time
1 30s each side h:m:s

Foam rolling the lats can help alleviate shoulder pain by releasing tension in the muscles that can contribute to shoulder impingement or restricted movement

ULT
Activation – Elevated Prone Squat to Cobra
reps 10
Set Reps
1 10

Transitioning from a prone squat to cobra pose helps recruit the stabilizing muscles in the shoulder

Partner Assisted Stretch for Shoulders
time 30s each side
Set Time
1 30s each side h:m:s
ULT
Wall Arm Circles
reps 10 each side
Stand as close to the wall as comfortable. It becomes easier the further you stand away from the wall
Set Reps
1 10 each side

Wall arm circles aims to increase shoulder mobility. The exercise becomes more challenging the close you stand to the wall

UMT
Wall Thoracic Thread The Needle
reps 10 each side
Set Reps
1 10 each side

Wall thoracic thread the needles recruits the thoracic spine via rotation to increase shoulder mobility

UMT
Elevated Underswitch
reps 10
Set Reps
1 10

Elevated underswitch helps recruit the stabilizing muscles in the shoulder in multiple plains of motion

LMT
Band Bow and Arrow Quick Release
reps 10 each side
Set Reps
1 10 each side

Band bow and arrow quick release allows the shoulder muscles to quickly turn on and off

LMT
Shoulder Massage Gun
time 30s each side
Set Time
1 30s each side h:m:s

Using a massage gun on the shoulders utilizes vibration techniques to enhance proprioception