This is my most basic shoulder routine for throwers and athletes with shoulder issues. It's not new or fancy, but these three simple exercises will strengthen the rotator cuff, depress the scapula and correct imbalances that develop from excessively internally rotating the shoulder (throwing, benching or hunching over a computer all day). Use them as a warm-up or as assistance exercises after your main lifts.
Perform 2 sets of 10-20 reps of each exercise.
1. Scaption: Your arms should form a 45-degree angle with your body. Do not raise them above the shoulders. Keep the shoulder blades down and back throughout the entire range of motion (no shrugging).
2. Reverse Flies: Pinch the shoulder blades together as the hands travel up. Stop when the arms are in line with the shoulder blades and slowly return to the starting position.
Perform 2 sets of 10-20 reps of each exercise.
1. Scaption: Your arms should form a 45-degree angle with your body. Do not raise them above the shoulders. Keep the shoulder blades down and back throughout the entire range of motion (no shrugging).
3. External Rotations: Be sure to maintain an neutral wrist position. Think about wrapping your shoulder blade around your ribs as you complete each rep.
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