Shoulder Strength Phasing Program

Dear Body Buds,

Shoulders are a great muscle to strengthen! When you strengthen the muscles that support the joint, you help to relieve shoulder pain and prevent muscle injury.

This blog post will take you three 3 Phases of strengthening your shoulders. Work through each phase, no matter how "advanced" you are. This progression will prepare your shoulders for harder and heavier lifts.

No matter which phase you are able to complete, focus on simply improving from day to day!

Phase A:

Perform the 90-degree Lateral Dumbbell (DB) Raise and Stability Hold (2-3 sets with 60-120 second rest in between--adjust according to your own body and abilities).

1. Sitting upright, hold the dumbbells with your palms facing in. Lock your elbows in at a 90-degree angle and focus on keeping your wrists neutral.

2. Keeping the 90-degree angle in your elbows, lift your arms until your hands are level with your shoulders. Focus on keeping your neck long and think of your shoulder blades pressing into your rib cage to help you maintain good posture. Seek to complete 10-15 reps.

3. When you have completed your repetitions, move on to the stability phase of strenthening your shoulders, which is the Four-Point Plank. Hold your abs tight, seek to get your back flat, and try to get your shoulders over your hands. Work on holding this plank position for 10-60 seconds. Remember, each day you do this, strive for more time holding this position.

Phase B:

Perform the Dumbbell Military Press and Bench-Supported Handstand Hold (2-3 sets with 60-120 second rest in between--adjust according to your own body and abilities).

1. Sitting upright, hold the dumbbells with your palms facing forward. Keep your elbows bent at a 90-degree angle and keep your elbows laterally in front of your shoulders just slightly.

2. Exhale gently while pressing your arms overhead. The dumbbells should come very close together, with about one inch in between the inner heads at the top of the lift. Focus on pressing your shoulders down at the same time as your arms pressing up. Keep your stomach drawn in and up and your feet planted firmly on the ground. Make an extra effort not to arch your back, but to press it against the bench/chair.

3. Place your knees on a bench or chair, then ease your weight over your hands until you are holding the majority of your weight over your shoulders and not your legs. Tucking your chin to your chest will intensify the tension and pressure on your shoulders (this is a good thing!)

Phase C:

Perform the handstand on a bench or chair (10-20 reps--adjust according to your own body and abilities).

1. Doing a handstand and putting your weight on your hands may be something you have not done since you were a child. Don't be afraid! Using a bench is less fearful than shooting for the ground first. Seek to master the bench before you move on to the ground.

2. Once you feel comfortable with the bench handstand, go ahead and do a full handstand. You may do this against a bar (see photo) or against a wall. Seek to hold this handstand anywhere from 30-60 seconds, or as long as you can.

*You may even seek to use this exercise as a superset to a heavier overhead press to increase strength and endurance.

**Very advanced athletes should seek to perform pushups in this position.

I hope you give this Shoulder Strenghtening Phasing program your best efforts! Remember to focus on the small triumphs! You may not reach Phase C for some time, but that's okay! Be your best self and seek to improve little by little! I would love to help you strategize your own workout program (internet-based) or coach you in person (Salt Lake City). You may contact me at kristyjo@body-buddies.com for more information.

Love your bud,

Kristy Jo

#workouttips #shoulders