LEVEL UP YOUR UPPER BODY WARM-UP
Struggling with shoulder pain while lifting? Check your pre-lift warm-up. Quick static stretches don’t cut it. You’re missing out and might be setting yourself up for injuries down the road.
Your warm-up is meant to prime your nervous system, increase blood flow to muscles and get your joints ready to move. Even a working set won’t properly mobilize, warm-up and stabilize your joints before a dynamic lift. When warming up, always include a movement that takes you through full joint range of motion, a movement that activates your joint stabilizers and a movement that gets your body ready for load.
Below are three of our go-to dynamic warm-ups for the upper body. Make sure to watch the our Instagram reel for a visual breakdown of these moves!
Standing Swimmers
Why it helps: Nervous system activation and movement through full shoulder range of motion
How to do it:
1. Stand in a ready position with your feet hip width apart and your knees slightly bent with both arms by your side.
2. Leading with the thumb, scoop one arm back, up and overhead
3. Pull the arm down and in, scooping the thumb under towards your side
4. Alternate sides to warm-up both shoulders
Pro Tip: Focus on rotating fully through the shoulders with each repetition
Bulletproofs
Why it helps: Movement through full shoulder range of motion, shoulder stabilizer activation
How to do it:
1. Stand with your feet hip width apart and your arms reaching forward at shoulder height, palms facing down
2. Pinch your shoulder blades, drawing your elbows back in-line with the body
3. Keeping your shoulder blades pinched, rotate your hands upward
4. Reach overhead
5. Reverse each motion deliberately to return to the starting position
Pro Tip: Focus on control – keep your shoulder blades drawn back the whole time
Inchworms
Why it helps: shoulder stabilizer activation
How to do it:
1. Stand with your feet hip width apart
2. Bend down and place both hands on the ground
3. Walk your hands out until you come to a plank position
4. Walk your hands back in until they meet your feet
5. Return to standing
Pro Tip: Add a push-up or a half push-up at plank position to increase muscle activation
Adding these movements to your pre-lift warm-up can reduce shoulder and upper back pain, improve body mechanics and optimize your workout. Just a few extra minutes before your workout can make a noticeable difference in comfort and performance.
At Fixxed – physical therapy in Haverhill and Wakefield we help fitness enthusiasts of all levels identify mobility restrictions and create personalized routines to prevent pain and improve performance. Schedule a consultation at Fixxed today and get a customized plan to move better and lift stronger.
