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The Essential Sexy Shoulder Warm Up

Why You Need to Do A Simple Sexy Shoulder Warm Up…

The primary muscles in the shoulder are known as “deltoids”. There are several deltoid “heads”, including the anterior (front), lateral (side), and posterior (rear).

Certain exercises such as side raises or front raises isolate the various “faces” of the deltoid muscle. Compound movements like the clean and press and military press are compound movements that involve the majority of the deltoid muscles.

One critical component of the shoulder joint is the rotator cuff. The rotator cuff is a group of four muscles that attach to the scapula (shoulder blade). The ends of these muscles attach to tendons that in turn attach to the arm bone (the humerus). The rotator cuff is what allows the shoulder joint to move in multiple directions  which means stability is sacrificed for increased movement.

This is why it’s susceptible to injury.

One of the first ways to prevent shoulder joint injuries is to prepare the shoulder joint for load.

I like to start with a nice, gentle external rotator exercise with a 1kg dumbbell. You can also do this with no weight.

I then perform the movements I will be doing with weight using voluntary contractions.

This means I very deliberately perform each move creating my own resistance by putting in mind into the shoulder muscles and squeezing them through each repetition to switch them on.

You can see I keep my shoulders down and retracted ensuring they are supported and are moving only in directions they are designed for.

Overhead press is often performed incorrectly.

Ensure you keep your shoulders down and retracted.

Avoid banging dumbells together at the top of the move. If you are truly activating your shoulder muscles, you won’t be able to extend your arms fully as your shoulders will be supported down and retracted.

Give your shoulder muscles an extra squeeze, while keeping your traps and neck relaxed, at the top of the move to really activated them and carry this concept into your weight bearing movement as well.

There are many other variations to use.

I will be posting more of those options in the near future :-)

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