Shoulder Pain?

Use this exercises to eliminate shoulder pain and strengthen your upper body

I had a severe injury in my shoulder and these exercices helped me a lot. If you go to the gym, you can hear many guys complaining about their shoulders. "Ohh! my shoulder this, my shoulder that" "man! I can't do military press!" Follow this routine and you will see fast results.

1. Cable face pull (2 or 3 SETS OF 12-15 REPS)

Attach a rope to the high pulley of a cable station and grab each end so your palms face each other.Step away until your arms are straight out in front of you and you feel tension in the cable. Now pull the middle of the rope toward your eyes by bending your elbows, squezzing your shoulder blades together, and flaring your upper arms out to your sides. To go back to the starting position, slowly straighten your arms in front of you.

BENEFIT: You will work the smaller muscles in your upper back, maintain shoulder rotation and strength, and improve trapezius strength, all of which enhances stability of your shoulder blades and shoulder joints 

2. Side-lying external rotation (2 or 3 SETS OF 12-15 REPS ON EACH SIDE) 
Tip: Many guys do this exercise standing. Do not do it. 

With a dumbbell in your right hand, lie on your left side with a rolled towel under your right elbow. Bend your left hand. Flex your raight elbow to 90 degres and rest the weight in front of your stomach. Do not bend your wrist. Keep your upper arm at your side as you rotate your right forearm to rise the weight until it's above your body. Slowly return to the starting position.

BENEFIT: Because you are on your side, you activate the rotator-cuff muscles on your back of your shoulder: these help maintain shoulder position during activities. The exercise also reduce the risk of tendinitis