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4 Exercises To Keep Your Shoulders Healthy and Performing Well

1,634 views · Published 20 March 2018 · 1:01 · Indexed 29 October 2026

Channel: Luka Hocevar · 2018 · Sports

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If you have cranky shoulders are you doing "movement and mobility hygiene" daily?

Here's 4-drills I do often to keep my shoulders healthy and performing well (not the only drills but certainly some of my favorite):

✅Single arm Bench t-spine mobilization: This original two hand version (I've shown before) is a lat and long head of the triceps stretch, and adding the rotation and reach ads some thoracic rotation (I also add breathing in the stretch positions - not shown here)

✅The seated overhead wall press: This is a dynamic mobility exercise. Set up against the wall with a spine that is aligned with the wall (packed neck).

This exercise trains repetitive overhead mobility (in a similar fashion you ask the shoulder to perform in workouts). Except the exercise occurs in a very specific posture forcing your shoulders to maintain the proper "muscle map" of overhead positions.

Locking the spine into extension focuses all mobility to occur in the glenohumeral joint (shoulder), not allowing the middle back and neck to compensate.

Ensure safety of the movement, no sharps pains, no numbing sensations and only move through the range you feel comfortable.

✅Side Lying Windmill - We actually get a lot of “bang for our training buck” with this particular exercise in that we’re working on glenohumeral external rotation/mobility, thoracic extension, as well as eliciting a great pec stretch. All in all, this is a superb exercise for those who spend a great part of their day hunched in front of a computer.

✅Serratus Activation Drill: I'm a big fan of serratus anterior activation drills for upper extremity health and performance, but one only gets great benefits if exercise technique is on point. Here I like to cue "reach, round, and rotate" (more on this in a separate video)
You can do these as fillers or part of your daily movement ritual.

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