The Movement Coach

Shoulder Exercises

Lower trapezius exercises (3 positions)

Lie prone on the floor. (face down)
Begin with lifting your arms backward into the air, engaging the rear muscles in the shoulders. there wont be much range of motion in this position ( and that's okay) it helps with posterior flexibility and strength.
start with no weight at first until you can control the movement then begin to add 1-2kg of weight
12 to 20 reps with lighter weight and palms up is generally enough to create more balanced shoulders
then flip your hands’ palms down. flare your arms and lift them a few inches while not over-retracting your rhomboids ( upper back).
The 3rd position is a “T” formation, with straightened arms out to the sides.
slowly lowering the weight rather than letting them slam to the floor will get you the most benefit from this exercise

Rotator cuff exercises

The rotator cuff muscles are a group of muscles that help stabilise the shoulder joint and increase its tolerance to load. strengthening these muscles can lower shoulder pain in the gym and increase overall shoulder health.

The video (right) has a variety of exercises aimed at strengthening your shoulders

Joint Stabilising Exercises

Shoulder Exercises

Lower trapezius exercises (3 positions)

Rotator cuff exercises

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