In this article we’re going to look at how to improve movement quality in the upper body with mobility, stability, and motor control focused exercises. Sports-specific needs aside, the bulk of my initial programming for my clients’ upper body work focuses on the posterior chain, and there's no change here. I believe in lengthening the front and strengthening the back of the body first.

I thought I was strong when I first started Gymnastics Strength Training (GST). I'd been lifting weights in the gym for years and increasing my squat, deadlift, chin-up, overhead press and bench numbers. But it didn't prepare me for GST, especially Straight-Arm Scapular Strength (SASS) movements.

As humans, we like to push and pull objects with bent-arm strength. The default motor pattern is to use our biceps and triceps.

Most of us have very little awareness of straight-arm strength because we have poor scapular motor control regarding protraction, retraction, elevation and depression.

Without awareness, how can we train it?

If we don't train it, how do we strengthen it?

Shoulder pain can be incredibly debilitating, but it doesn’t have to be. In this article, we’ll discuss its origins and its preventative and treatment measures.

• Self-Myofascial Release (SMR)
• Restoring Positions of Function

With the shoulders, poor positioning often looks like the shoulder joint being forward from a stable position. Rounding forward, scrunching forward, whatever you want to call it.

Ideally, the head of your shoulder should sit above your spine like a golf ball on a golf tee, perfectly vertical over your hips and ankles.

To set up, grab a pair of dumbbells. You'll be able to lift heavier weights than when you do a traditional lateral raise—but start light until you nail the form. Stand up straight and tall holding the weights, squeezing your glutes and abs to create full-body tension.

Start with four sets of six to eight reps.

Look, everyone wants to do the fun stuff, but you need to pay attention to the pitfalls of ignoring how your body is supposed to move because it will bite you in the ass.

1. Shoulder Controlled Articular Rotations, (CARS)

2. Cuban Rotations

3. Work Your Extension

Most folks have terrible shoulder extension. Shoulder extension is a seriously undertrained range that your shoulder should have.

Improve your shoulder mobility and boost your running economy with a few simple moves. 

Scapular Push-Up

Start facedown on mat, tuck your toes, then prop yourself up on forearms with elbows under shoulders. Lift hips off the mat, keeping your back straight and abs tight. Clasp one hand around your fist to form a triangle with forearms. Keeping core engaged, bring shoulder blades together and lower chest, stopping when your forehead touches your fist. Push down through forearms to draw apart shoulder blades and return to starting position. Complete 3 sets of 6 reps, resting 30 seconds between sets.

T-Spine Rotation

Lie faceup, knees bent, and feet planted on the floor. Extend right arm to the side, palm facing down. Press right arm into the floor as you slowly drop your legs to the left. Use left hand to gently pull knees toward the floor. Hold for 3 seconds, then return to starting position. Complete 12 reps per side.

Resistance Band Chest Opener

Start in a tall kneeling position, arms at sides. Grip the ends of a resistance band, palms down, and pull it apart to create tension. Keeping elbows straight and maintaining resistance on the band, lift arms overhead. Pause for 1 second, then return to starting position. Complete 2 sets of 10 reps, resting 30 seconds between sets.

Arm Swing

Start in a tall kneeling position, arms at sides, elbows bent 90 degrees, hands in loose fists. Draw one elbow back as you drive the other elbow forward, then immediately switch arm positions. Continue to alternately swing arms back and forward, mimicking the motion of arm drive during running. One swing is one rep. Do as many reps as possible in 20 seconds. Complete 4 sets, resting 30 seconds between sets.

Arm Circle

Start in a tall kneeling position, arms extended out to sides at shoulder height, palms facing down. Make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint. One circle is one rep. Do as many reps as possible in 30 seconds. Complete 4 sets, resting 30 seconds between sets.

Improve your posture and optimize arm swing with these shoulder exercises.

• Push-Up to Shoulder Tap
• Dumbbell Front Raise
• Dumbbell Lat Press-Down
• Mini Band External Rotation
• Mini Band Pull-Apart

2. Cuban Rotations
   These are just great. Cuban rotations strengthen all four rotator cuffs, and rotator cuffs are one of the main culprits in a shoulder injury. There isn't enough time for all the good things I have to say about this exercise.

3. Work Your Extension
   Most folks have terrible shoulder extension. Shoulder extension is a seriously undertrained range that your shoulder should have.

Perform three sets of 10 to 12 reps each, resting as needed between sets.

• Goalpost Overhead Press
• Hammer Shoulder Press
• Front Raise Palms Down
• Front Raise Palms Up
• Cuban Rotation
• Lateral Raise
• Arnold Press
• Upright Row
• Arm Circle
• Shoulder Shrug

Atkins suggests doing 8 to 10 full circles every morning (or before your workout) with each arm to improve your shoulder mobility.

But if you find yourself unable to work through the full range of motion, you're not out of luck. "If you find this exercise challenging, try decreasing the beginning angle (when the arm is overhead, bicep near the ear) by taking the arm a little bit further away from the head," Atkins suggests. "You can also do this exercise standing next to a wall (ball side to the wall), and as your mobility improves, eventually relocate to the ground."

GST Insider Ep 31 Prone weighted arm circle
https://www.youtube.com/watch?v=0cDJsaLMlDE

Kolber says this exercise is the best way to prevent and fix shoulder injuries. Since you perform it lying down, you can even do it as you lie on the floor and stream a movie. No excuses!

1. Single Arm Dumbbell High Pulls
2. Lean and Loiter
3. Shoulder Flexion Stretch
4. Shoulder Extension Stretch
5. Supinated Grip Deadhang Hold
6. Plank Shoulder Tap Variations
7. Yoga Push-up