✅ 4 Shoulder Stability Exercises!
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- čas přidán 11. 09. 2024
- Scapula Stability ⚙️
Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement.
⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences:
1. Prone Y- Raises - The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps.
2. Prone W-Raises - The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids.
3. Prone End Range Cuban Rotations - This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators.
4. Prone T-Raises - While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps.
🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks.
🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week.
Questions bellow!
Appreciate you here.
With Love,
Gabo
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Scapula Stability ⚙️
Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement.
⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences:
1. Prone Y- Raises - The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps.
2. Prone W-Raises - The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids.
3. Prone End Range Cuban Rotations - This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators.
4. Prone T-Raises - While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps.
🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks.
🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week.
Questions bellow!
Appreciate you here.
With Love,
Gabo
What is the progression for this exercises? Add weight or use rings to perform them??
Great! Can you do please and please CALISTHENICS exercises as I lost my mind for CALISTHENICS sport? Thanks 😘
All this information is pure love.
Cheers Gabo
Thank you so much 💓
That is so great!
Thank you so much! 💪
As someone who has chronic shoulder issues and tried everything imaginable, this is the only stuff that is really effective for me. Originally saw it in Bugez videos
all those tiny rotator / subscapular muscles are so important.
He’s such a meme but such a real resource at the same time. Same place I saw them
Hi. I have winging scapula and rotator cuff tear and started today for the first time and feel so good already. Thank you darling.
I have wing scapular and dislocated shoulder many times what have u done too improve your scapular
@@carnage3004 if you have winging scapula you need to train the serratus anterior muscle. You can look up "how to strengthen serratus anterior muscle" also keep int mind that it can take severla months to see results it takes time to strengthen it so dont give up if you dont see results even after a month
@@carnage3004start training your rotator cuff muscles and work on lower trap exercises
This is awesome. You can also place yoga blocks under the elbows in the second position and lift hands with the thumbs up to train the external rotators.
Imagine doing a random things and found a new movement
I think that's how most movements got discovered 😂 - Gala
@@SaturnoMovement keep it going bro😂👍💪
@@ulatrokok716 anjim bro ulat rokok
Das wäre Wahnsinn absolut toll ,wunderbar, Geil, Spitze. 🤣 Eine Welt der Oberflächigkeit mittlerweile
@@a.r.6645 Was willst du mit diesem Kommentar sagen?
One of the most helpful videos ever
This man is incredibly helpful
He’s got the Demon back 😳💪🤘loving these. Been doing these exercises for about a month and seen great increase in my strength and flexibility. You guys rock!
His back is smiling 😁😂 We are super happy you are seeing results implementing these movements! - Gala
Back like baki 🔥
Even you got the demon back but u might be in disguise it so that no one can see it......so please unleash yourself
@@prashantkamble1199 cringe
Noo bro its demon skull not face😅
Красота!
Поставила лайк ,за его труды и упорство!
Thank you, I have had a lot of stability issues in my dominant shoulder, I'm sure you know what a pain in the eyeballs rehabbing that can be. I appreciate the demo and the instructions. ❤
NICE 👍👍!
I'm going to try these moves because my left shoulder is really giving me some problems!
Thanks! 🙏👍
I really enjoy using a broom stick for my shoulders recently. Pressing it behind the neck, lifting it with straight arms, twisting it like a kayak paddle. The more I use it the more movements I find which feel really good and help me map out the different muscles.
IM TRYING THIS FOR SHOULDER ARTHRITIS!!!
These are pretty accurate, but to be able to train them you need different exercises with varying levels of tension by use of weights or just high volume of bodyweight movements.
This video just shows how you hit them without any external tool/machine.
This is so bad ass. Mad respect
Thank you! I’ve been struggling with certain exercises due to trap/shoulder pain, I hope it works!
How did it go?
Thank you
Those short clips that you are making lately are so cool and easy to go!!
Great exercise! 👍
Thank you 🙏😀❤️
Good to see you guys know what you're talking about.
These are so great with the graphics and everything
My shoulder hurts from all the pull-ups and even from hanging leg raises. Does this help strengthen that? Thanks for the content
this helped a lot thank you
Thanks for these exercises, Gabo. I have a question for you about the third exercise. Do you think it will be better a supine position of the hands to concentrate the work on rotator cuff external rotators? I intend the hands in the same position as the other exercises (with the thumb up).
I'm using this exercise for better posture and to improve my handstand. Thank you
Nice post!
Thank you!
If you have a bench you can lay on your chest to get much more range of motion and even incorporate light weight.
Gabo could you please make a video explaining the biomachanics in the movement "L" in the YTWL exercise? I've been bothered by some scapulas problem for a long time and i found it hurt especially when I perform the "L" movement.
This is a fantastic workout Thanks & you look Fabulous
One of the best shorties ever
Can u give some exercises that help people's with scoliosis please
Ytwl! Awesome awesome content as always man !
Can you suggest something similar for lower body stability.
Excellent!
🙌
Bro what about neckhump? Can you do a video about that please
I'd think i will combine all of them in a single set as a warm up 🔥
This stuff is fantastic. Thank you
Very good!Thank you very much!
Great! Can you do please and please CALISTHENICS exercises as I lost my mind for CALISTHENICS sport? Thanks 😘
Great way for educating💪
Whenever I do work on shoulder stability, I always feel my upper traps. Might be a mobility issue. Im trying improve it now
I get the same thing. I think it’s from having such a tight back that the right muscles can’t help stabilize
Try stretching your lats👌🏼
@@fleesti_fit In particular doing pullovers. If done right( and able to be done) they provide a bunch.
Probably just shrugged shoulders, when you do shoulder mobility and stability exercises make sure to roll the shoulders back and engage the scapula
Great video, I don't need much more about that topic 👍
Best short vid I ever seen
Really good thanks 🎉
I love it❤ Thank you
Dislocated my shoulder over 20 times after being hit by a drunken driver which caused the first dislocation. Will def add this to my routine.
That looks awesome! 😍
Thanks
Nice info
These are all great!
Very useful!!
I love the reference points....and the Uber defined physique!
Lock in those thumb positions...super important.
Nice! Trying this now
Very useful
❤ great exercises. Thank you❤
We got you 🙌
Can these be performed without any weight, will it help without weight ?
He is literally performing them without any weight lol. Start without weight the as you get more mobile and strong, and weight
He asked us to like at the rhomboid mobility exercise :D
❤️
Nice video
Love this track. Can someone please let me lknow what track this is, or send me a link to it. Thanks.
Amazingly work for your muscles memory, can it gain muscle?
I am not yet sure
Amazing techniques....
This movement should be done after workout or before the workout buddies 🥺
Always after Bro. If you do them before, you will weaken your stabilizer muscles, and possibly incur an injury while doing an exercise. Good luck Bro!🙏🗽🇺🇸
@@jamesdeoliveira2989 debatable
Do a Superman pose to end all the above reps.
need to save this
Second 😁 BTW good work guys 👍
The second one feels awesome 🙌 Thank you 🙏 - Gala
Sounds like Darth Vader on drugs at a Japanese Samurai Rave 😂
looool😂
Are these good to while recovering from shoulder injury?
Amazing ❤️
How do you get that type of shoulder ability?
Is this good for posture? Hunch backs and hatnot
My back cramped in 3 different spots 😅😂 lower trap and both rear delts
Toutes mes félicitations
I will update this comment if all goes well. I have been trying everything to regain the strength I lost and doing my best to fix my shoulder problems.
How is it going?
@@mikami9921He quit cause he was too lazy
@@justspacing9031 I hope not🙏
Thanks for all the updates bro 😅
Update shoulder good found a different solution
Nice
❤👍🏻💪🏽 thanks
Best content
Its so good to see good Phonk music blowing up!🔥🙏🏽
I am 60 wall push up daily. Will it effect my health?
Nice info!👍👊🔥🇪🇬🇪🇬
Penna made it so much better
Will this help with rounded shoulders from stress?
👌🏽really awsome
Nice!
Any tips on how to help frozen shoulder both of them in so much pain but willing to work out hard as fuk to fix any recommendations really would appreciate your help 48 yr male subed liked
Are these okay to do with winging scapulas?
Swore i saw a face in there, wicked physique! 💪
Yujiro hanma????
cool exercises. turn down music so your ears don't bleed in the process.
Can i do this exercise because i am having some shoulder injury for last montts can i do this exercise ???
Can this be used as a warm up for deadlifts and pull-ups?
Great 🔥🔥🔥
Do we need weights for these or is bodyweight alone good for this
Beautiful 🎉🎉🎉
Hey at the top of each movement how long should you hold for and which 2 would you recommend for frozen shoulder appreciate any reply with decent tips tips currently on day 2
Art!
Really Nice. Love the music, Whats the mame ?
Very good 💪🔥✌️✌️ ecxelente Gabo Saturno good lesson
The best exercices...top
Good 👍
I do similar exercises and also same principle can be applied to legs from this position
Awesome! Doing these exercises to that music makes it easier (for me)! 😄