Shoulder Instability Prehab/Rehab Phase 3

Fix It Friday will feature common injuries in dancers with a few tips to improve or prevent them!

Here are a few additions to phase 1 & 2 to help stabilize that shoulder, improve posture, & decrease pain! Feel free to request other areas of pain or injury.

Shoulder Instability Phase 3: If phase 1-2 are easy, you’re ready for the final few exercises in this series. These are challenging exercises to help stabilize that shoulder, improve posture, & decrease pain! These are just some of the many options.

Plank Alt Toe Taps: Careful with these, we’re getting strength overhead now. Get in plank position & keeping core tight push with one arm to reach towards opposite foot. Slowly progress to actually touching your toe, but just go as far as comfortable. Repeat 10-20 reps/side 2-3 sets.

Body Saw: Fire up that core while controlling with the shoulders. Start in a plank with your feet on a stability ball, sliders, or towel on tile. Keeping core engaged begin to push your feet back with your arms, so that at end your arms are overhead somewhat. Hold at end position & slowly return to start. Again, as you improve, you’ll be able to push back further. Start with 5-10 reps, building up to 20 for 3 sets.

ER Arm Bar Rotation: Start perpendicular to the anchor with a moderate band. Keep scapula locked down/back and can start with arm slightly lower than 90 deg in video. Not letting your arm rotate inward or shoulder blade relax, slowly turn to face anchor. Hold position for 2 count, then slowly return to start. Should feel rotator cuff in all positions. This one should burn so 5-10 reps is usually more than enough for 3 sets.

Wall Slides: Basically in a wall plank position is a tight band around your wrists. Externally rotate arms so fair amount of tension, hold this tension as slowly walk hands up as high as comfortable. Repeat, not letting arms tilt inward (internally rotate). Another burner, so 5-10 reps for 3 sets is great.

Every exercise should feel hard, but not impossible. Can do as a circuit or separate. Can mix within or separate from phases 1/2. Start with 4-5 days/week down to 2-3 days/week if shoulder feeling better. If pain or popping in the shoulder should stop the exercise, seeking further guidance.

This is not medical advice just general exercises for mild shoulder issues. Please seek professional advice for injuries or pain persisting over time. If general exercise gives you pain, you likely need more specific/direct attention. Fix It Friday is limited to 3-4 exercises a week, when there may be dozens of better options for your specific condition if it is worse. Take care of your body.



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Scott DPT
#BeyondCrunchesandPilés

 

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

Group 1: NSNH Full

Required

Weights:

  • Medium to heavy dumbbells (anywhere from 10-50 lbs depending on experience)

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Squat Rack and/or Suspension Trainer

  • Squat Rack and barbell could be used instead of suspension trainer (not just for putting the weight on your back, but also movements where you may hold on the the weight in the rack)
  • If neither available, band alternatives are provided

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • Medicine balls
  • Kettlebells can be used or substituted for other weights
  • Squat rack and barbell for adding increased challenge to some movements
Group 2: NSNH Home + Cardio

Required

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
    • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • If you get dumbbells, barbells, etc. you can easily add them into this program. 
  • Medicine balls
Group 3: NSNH Home Only

Required

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Due to COVID-19 some people have to space to go outdoors or access to equipment. This program will take away traditional cardio work, and replace it with exercises you can do with a band or just bodyweight in any room. 
  • If you enjoy running, biking, or swimming (and have access to it regularly) we recommend group 2)

Recommended

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • If you get dumbbells, barbells, etc. you can easily add them into this program. 
  • This program is a better option if don’t often have access
  • Medicine balls
Group 4: NSNH Men
Group 4: NSNH Men

Required

Weights:

  • Medium to heavy dumbbells (anywhere from 10-50 lbs depending on experience)

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Squat Rack and/or Suspension Trainer

  • Squat Rack and barbell could be used instead of suspension trainer (not just for putting the weight on your back, but also movements where you may hold on the the weight in the rack)
  • If neither available, band alternatives are provided

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • Medicine balls
  • Kettlebells can be used or substituted for other weights
  • Squat rack and barbell for adding increased challenge to some movements