7 Step Shoulder Warm-Up

SISS
Horizontal Loading

Step 1 Fluid Dynamics: Foam rolling the deltoids increases blood flow to the muscles tissues, stimulates the nervous system, and releases myofascial tension of the deltoids before exercise

Step 2 Linear SMUR: Transitioning from cobra to downward dog pose helps recruit the stabilizing muscles in the shoulder

Step 3 Linear Mobility: Big arm circles increases shoulder mobility

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

Step 5 MP SMUR: Rotating the body while having the hand/shoulder joint fixated on the bench helps recruit the stabilizing muscles in the rotator cuff.

Step 6 Excitation: Wall supported quick release allows the shoulder muscles to quickly turn on and off

Step 7 Stimulation: Massage gun on the shoulders Vibrated the deltoids and enhances proprioception

Foam Roll Shoulder [JN]
time 30s Each side
Can also preform with roller against the wall, and standing.
Set Time
1 30s Each side h:m:s
ULT
Cobra to Downward Dog
reps 10
Set Reps
1 10
ULT
Big Arm Circles
reps 20
- Dynamic stretch, inducing a larger range of motion and mobilizing shoulder joint/rotator cuff.
Set Reps
1 20
UMT
Quadruped Thread the Needle
reps 10 Each side
Set Reps
1 10 Each side
UMT
Activation – Shoulder SMUR Elevated Understitch
reps 10 Each side
Elevated Underswitch
Set Reps
1 10 Each side
ULT
Horizontal Adduction Ward Quick Release
reps 10 Each Side
Set Reps
1 10 Each Side
LMT
Shoulder Massage Gun
time 30s Each side
Set Time
1 30s Each side h:m:s