Shoulder Care

Mobility

-These movements are helpful for the shoulders, spine, neck and grip.
-Shoulder mobility can be the difference between winning a lineout, scoring a try or making a tackle.
-They can also be used on recovery days or in Tekivu Vinakas.
-Discuss with JP or Marshy which ones you should do and how often.

Passive hang

Rings or bar

Coaching points

-Relax and let your body sink down low
-Continue deep breaths
-Can add gentle swings or twists
-You can do hanging on rings or TRX whilst standing if you can’t get your arms overhead yet, change angles to chase stiff areas

Volume

2-3 sets
30s (or short blocks building up to 30 e.g 3x10s)

Passive one arm hang

Rings or bar

Coaching points

-Relax and let your arm be pulled away from your trunk
-Can do standing one arm hangs on the rings if hanging is too hard

Volume

2-3 sets
20s each arm (or short blocks building up to 20s)

DB Pullover

With foam roller

Coaching points

-Place roller between lower back and shoulders
-Perform repetitions with roller in a position that you feel most stiff in
-Change roller position between sets if needed
-Big deep breaths throughout
-Slow controlled lowering of dumbbell behind head and toward floor
-If touching the floor is easy you can do this on a bench or box and move the dumbbell lower

Volume

2-3 sets
5 reps
5-7s descents

Thick band halos

Band anchored high

Coaching points

-Split stance
-Slow, controlled rotations around base of neck
-Should feel stretch throughout upper back
-Keep hips forward

Volume

2 sets
30s

 

Stability

-These movements will keep your shoulders robust and resistant to injury.
-If you have shoulder injuries or a history of injury you should use at least one of these at the start of each gym session.
-Discuss with JP or Marshy which ones you should do and how often.

Unstable stick rolls

Lying & sidelying

Variations

-Roll & corkscrew (spin wrist)
-Change wrist/shoulder angle
-Add speed to rolls

Coaching points

-Keep body moving constantly, but focus on keeping stick still

Volume

2-3 sets
30s each arm
Min 5kg dangling plates

One arm scapula push-up

Handle optional

Variations

-Incline height

Coaching points

-Round back fully at top so border of the shoulder blade can’t be seen/palpated
-Turn opposite shoulder upward and away from floor

Volume

2-3 sets
6-8 each arm

Mini band punch & reach

With lower body movement

Variations

-Squat & punch
-Lunge & punch
-Step-up & punch
-Squat with swiss ball

Coaching points

-Punch & reach as high as you can
-Keep tension in the band as you punch
-If you can’t get into overhead position you can punch forwards or angled upwards
-Must keep elbows straight

Volume

2-3 sets
6-10 reps

One arm downward dog

With reach

Variations

-Feet elevated

Coaching points

-Push your shoulder girdle as far away from your hand as you can

Volume

2-3 sets
4-6 each arm

Wall fast hand jumps

Leaning position

Variations

-Change angles/hand positions on wall
-Floor variation

Coaching points

-Jump & hold
-Jump on cue from coach
-Must hold after hand switch for ~2s
-Must have time where no hands are on the wall (jump with hands)

Volume

3-4 sets
4-6 each side

Turkish get-up

Unstable stick

Variations

-Unstable stick
-Bells up kettlebell
-Aquaball
-Race against partner

Coaching points

-Keep looking up at your thumb the whole way through
-Keep elbow straight
-There is no rules for getting to upright position, find an effective solution

Volume

2-3 sets
3 each side

Injuries

*If you have a specific shoulder injury you should always consult with the medical team & physiotherapist before jumping into any of these as rehab.

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