Diesel Crew - Muscle Building, Athletic Development, Strength Training, Grip Strength

Strength and Conditioning for Elite Athletic Performance - Free Articles, Videos for Coaches, Fitness Professionals, Personal Trainers, Athletic Trainers, Physical Therapists for All Sports

As Seen On
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum

5 Minute Shoulder Mobility Warm-up – Shoulder Rehab Exercises

5 Minute Shoulder Mobility Warm-up

by Mike Hanley

In this day and age we have such busy lives and schedules that it is crucial to make the most out of our time in the gym.  Many times we often forget the most important aspects of training and just go in and start throwing weights around.  In the long run this causes more problems than it saves time.  I get asked quite often how to get in all aspects of training with very limited time to do so.  When we think about training we think about strength, conditioning, flexibility,  mobility in that order when in fact it needs to be the complete opposite to stay in the game.  Mobility and flexibility of the joints, muscle tissue, ligaments and tendons surrounding those joints is crucial for maintaining a healthy body that can withstand heavy loads year in and year out.

Here is a great upper body warm up that incorporates dynamic warm-ups, mobility and muscle activation to prep our shoulder girdle, thoracic spine and rotators in 5 minutes.  It is a simple, quick and effective warm-up for upper body days.

Objective

To warm up and activate the muscles in  the shoulder region, upper back and thoracic spine.  Properly prepare our tendons, ligaments and muscle for the task to come and to improve joint integrity of the shoulder and thoracic spine.

Bodyparts Involved

Shoulder muscles including the all rotator cuff muscles, teres major and minor,  rhomboids and thoracic spine.

Warm-up

1.    Unilateral External Circular Rotations – 10x each arm
2.    Unilateral Internal Circular Rotations – 10x each arm
3.    Bilateral External Circular Rotations – 10x
4.    Bilateral Internal Circular Rotations – 10x
5.    Corkscrew Shoulder Twists – 20x
6.    Squat Position Unilateral Thoracic Mobility Reach – 10x each side
7.    Band Shoulder Dislocates – 10x
8.    Band Diagonal Shoulder Dislocates – 5x each way
9.    Band Pull Aparts – 10x
10.  Diagonal Band Pull Aparts- 10x each way

Give this warm-up a try on your upper body days or even on a squat day if your shoulder are tight.  It will help alleviate some tightness in the shoulder while squatting with a bar on your back.  Many times our shoulders get just as beat up on a squat workout as they do on a bench day.

This warm up is quick and it works.  If you are pressed for time it will take 5 minutes and your shoulders will feel like a million bucks

Author’s Bio

Check out Mike and his killer blog at http://www.hanleystrength.com .  He has a massive free report, you better go pick it up!


how-to-warm-up-ultimate-warm-up-preparation

fast-bodybuilding-workouts-how-to-build-muscle

Articles You Might Also Like:

  • 20 Awesome Warm-up Exercises, Shawn Phillip's AMPED Warm-up Routine
  • 20 Awesome Warm-up Exercises, Shawn Phillip’s AMPED Warm-up Routine
  • 3 Insanely Effective, FAST Upper Body Warm-ups – Repost
  • 3 Insanely Effective, FAST Upper Body Warm-ups
  • Shoulder Rehab – New Facepulls

Tags: amped warm-up, how to warm-up, rotator cuff injuries, shoulder exercises for rehab, shoulder rehab, strength training workouts, upper body warm-up

This entry was posted on Sunday, October 31st, 2010 at 10:06 am and is filed under accelerated muscular development, injury rehab recover from injury, strength training to improve athletic performance, strength training workouts. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

About Jedd Johnson

6 Responses to “5 Minute Shoulder Mobility Warm-up – Shoulder Rehab Exercises”

  1. Jerry Shreck Says:
    November 3rd, 2010 at 9:03 am

    This is a great shoulder warm-up! Thanks for sharing Mike!

  2. Erik Ledin Says:
    November 5th, 2010 at 8:36 am

    Solid warm up. Thanks for this.

  3. Good Reads for the Week « Bret's Blog Says:
    November 6th, 2010 at 5:39 am

    […] 90. Five Minute Shoulder Mobility Warm up by Diesel Crew […]

  4. My Blog Title Says:
    May 23rd, 2011 at 6:56 pm

    Title…

    Post worthing of reading…

  5. Yvette Langille RMT Says:
    August 25th, 2012 at 6:04 pm

    Thanks for this! As a massage therapist, it’s my job to educate people about the benefits of a good warm-up before ANY activity – not just working out. I’ve been forwarding this video to clients with neck and shoulder pain and stiffness. Everyone, from triathletes to office workers,has given the routine great reviews. I’ve used it every morning and it does indeed make even my abused shoulders “feel like a million bucks”.

  6. Arvin Says:
    March 17th, 2013 at 10:52 pm

    Thanks a lot
    Do you have a good quick warm up just for the back?

Diesel Crew Newsletter


Get Diesel Blog Posts Emailed to You:

  



DIESEL DIRECTORY

Find EVERY Single Post Ever Written on DieselCrew.com.

Click Here: All DieselCrew.com Entries

Search DieselCrew.com

Upcoming Events

CONTEST: Grip Hogs Day, Wyalusing PA

Click Here


Motivation & Muscle Podcast

Featured Products

DC Grip Strength
how to train to lift the blob

bend steel, bend wrenches, roll frying pans




How to Bend Horseshoes








How to Bend Horseshoes
    How to Tear Phone Books
Card Tearing Ebook
     Bending Manual
Nail Bending DVD
Euro Pinch Two Hands Pinch Yraining
Nail Bending DVD
    build grip strength hand strength forearm strength
Diesel Strength Training Products

build strength strongman training information
Advanced Kettlebell Challenges Build Strength with Kettlebells
    improve strength conditioning recovery grip strength
home made strength training equipment
how to do strongman atlas stone training
Members Only
build grip strength and learn feats of strength

Stay Connected – Jedd

Friend me on Twitter!
Subscribe to my Youtube Videos!
Friend me on Facebook!
Check Out my Images on Flickr!
Join my Network on LinkedIn!
Check out my blog!

Training Center

FREE EBOOK - AWESOME

How to Build Muscle Articles

3 Insanely Effective Upper Body Warm-ups

Ultimate Lower Body Warm-up

Ultimate Pull-up Video

How to Shoulder Rehab

How to Bench Press

How to Squat

How to Deadlift

How to Train with Odd Objects

Top 7 Tips for Building Muscle

Massive Back Training

Massive Arm Training 1

Massive Arm Training 2

Massive Arm Training 3

Advanced Activation Techniques

Speed Training for Athletes

Perfect Workout for Travelers

Popular Videos

Shoulder Rehab Protocol

Ultimate Two Minute Warm-up

No More Knee Pain - Part 1

No More Knee Pain - Part 2

Advanced Pull-up Training 1

Advanced Pull-up Training 2

Improve Pressing Power 1

Improve Pressing Power 2

Popular Articles

Celebrity Fitness - Build Muscle

How to Build Muscle

Build Muscle Now with Ladders

19 Tips for Fixing Your Squat

Fix Your Squat - Part 2

Fixing the Shoulders

The Summer Six-Pack

Keys for the Hard Gainer

Improving Your Deadlift Grip

Top 5 Core Exercises

Media

Home Team Diesel
Media Resources
Products Forum

MUSCLE BUILDING / GAIN MUSCLE MASS / HOW TO BUILD MUSCLE:
Accelerated Muscular Development | How to Build Muscle | How to Bench Press Muscle Building Anatomy | Muscle Building Nutrition - Build Muscle Mass | Sled Dragging Workouts Strength Training - Muscle Building Workouts | Strength Training Powerlifting | Strength Training Workouts How to Lose Fat - Fat Loss | Kettlebell Training | Strength Training Workouts Injury Rehab - How to Rehab an Injury

CORE WORKOUTS / CORE TRAINING / SIX PACKS ABS:
Core Training Workouts | Core Workouts for Athletes

ATHLETIC STRENGTH TRAINING / STRENGTH WORKOUTS / BUILD STRENGTH:
Athletic Strength Training Train With Odd Objects Strength Training to Improve Athletic Performance | Core Workouts for Athletes | Strongman Training for Athletes Baseball Strength and Conditioning | Improve Speed Bag Training

GRIP STRENGTH / IMPROVE GRIP STRENGTH / GRIP TRAINING FOR ATHLETES:
Bending Grip Strength | How to Tear Cards | Grip Strength Blob Lifting | How to Improve Crushing Grip Strength Improve Grip Strength | Improve Crushing Grip Strength | Grip Strength Blob Lifting | Grip Strength Competition

OLD STRONGMAN / OLD TIME STRONGMAN / STRONGMAN FEATS OF STRENGTH:
Old Strongman Feats of Strength

DAILY MOTIVATION / INSPIRATION:
Daily Inspiration - Motivation

BUILD YOUR OWN GYM:
Create Your Own Garage Gym

Copyright © 2006 – 2009 The Diesel Crew, LLC. All rights reserved.

Terms of Use | Privacy Policy | Disclaimer

Cleantalk Pixel