The PERFECT Shoulder Mobility Routine

what's up guys it's janak here from

calisthenics family and today i'm going

to show you guys

my shoulder mobility routine to get

strong stable

and flexible shoulders so let's do this

[Music]

all right guys so welcome to today's

workout so like i said i'm gonna do

the shoulder mobility routine that i've

been doing in the past month

so i'm gonna do this for two reasons the

first reason is because i

had a recent injury in my shoulder so i

focus a lot more on shoulder mobility in

the past four weeks

and another point is that i just want to

address it it's really important

to focus on these rotator cuff muscles

in your shoulder joint

and it's really important to get strong

and flexible shoulders

for especially advanced calisthenics

exercises which require

a high mobility in the shoulders alright

so before i'm going to start with the

exercises i just want to mention

the difference between the rotator cuff

muscles in the shoulder joint and the

scapular muscles that are all attached

to the shoulder blade

at the back of your shoulder so they are

often so misunderstanding about

shoulder mobility and where you have to

work on to get

a a mobile and stable shoulder so in

this video i'm gonna address

only the muscles that goes from the

scapula

shoulder blade towards the shoulder

joints so these four muscles are the

subscapularis the teres minor the

infraspinatus and the supra

spinatus so these four muscles are the

rotated cuff muscles and the scapula

muscles are

like a bigger part of the shoulder area

so this also

involves the delts the trapezius and

also the serratus

and many more muscles so in this video

i'm only gonna address

the four rotator cuff muscles so let's

get started with the first exercise so

i'm gonna do dynamic exercise to get a

strong

and stable shoulder and after this i'm

gonna do some stretches

to get a flexible shoulder joint so

let's get started with the first

dynamic exercise

alright guys so the first exercise will

be the rotations behind the back

this is one of my favorite exercises to

warm up my rotator cuff muscles

and this exercise actually targets all

the rotated cuff muscles and also your

overall

shoulder mobility so in the overhead

part you really work on the overhead

part that is beneficial for overhead

exercises such as the handstand or the

pike push-up

and in the lower part of this exercise

you will really target the supraspinatus

which is really a

muscle that is hard to target so this

actually is really a good solution

to target the supraspinatus so it's

really important to do this exercise

really slow and controlled

especially when you start with this

exercise for the first time it

really can feel like a uncomfortable

exercise so really start off really slow

and controlled

once you get comfortable with this

exercise you can also step a little bit

forward

to make it a little bit heavier so let's

go to the next exercise

this will be the internal rotations from

the hip

and with this exercise you will target

the subscapularis

so as you can see it's really important

that your elbow will always be in

contact with your hip

so with this method you will really

like isolate the rotator cuff muscle so

subscapularis

so don't forget to also do the other

side and for this exercise

um you should do 12 repetitions for each

arm

and one thing to mention is that with

all of these exercises it is really

important to not go too heavy

[Music]

so the next exercise is really similar

but now

we're going to do an external rotation

and this exercise is going to target the

infraspinatus and the tiros miner

also really important with this exercise

that your elbow will always be in

contact with your hips like you see me

doing now

it's also important to do this really

controlled and

only when you can easily do 12

repetitions and it still feels

really easy you can do a step sideways

so you can make this exercise

a little bit heavier

[Music]

so the fourth exercise is the internal

rotation from the shoulder so now we're

going to tie the bend a little bit

higher

at shoulder height like you can see in

this video

it's really important with this exercise

to keep your elbows

at exactly the same position as your

shoulders so

not too much forward not too much

backwards so from here

you're gonna press forward while keeping

your elbow in position

and this exercise guys is really where i

felt my

uh my torn muscle so the the muscle that

got injured

and that was the subscapularis muscle so

this uh doing these exercises like doing

all these exercises in this video

is really a good tool to discover where

exactly

you got the injury so there can be the

subscapularis

the infraspinatus the teres minor or

maybe another muscle

all right so the fifth exercise is the

external rotations from the shoulder

this is the last dynamic exercise that

we're gonna cover

so it's really important also with this

exercise is to keep your elbows and

exactly at the same alignment as your

shoulders so

as you can see in the video from here

you're going to pull backwards

and this is really going to target

infraspinatus and the tirus miner

so the goal with this exercise also to

do 12 repetitions and

also like i said before you don't want

to go too heavy and that's also

the reason why we are only doing one set

of

each exercise so we are doing five

dynamic exercises

and only one set per side because you

don't want to go too heavy

so you don't want to have like sore

muscles the next day

[Music]

all right so that was the dynamic part

now let's move on to the static

exercises these are more like the

stretches

but it's really important to know that

these are also dynamic stretches so you

will

move within these stretches it's really

important

like i said to not go too heavy also

with these stretches

um you should not go like to a 100

stretch

for the 45 seconds of this flexibility

exercise so like you can see me pulling

my

elbows inwards with my knees but i'm

also taking it easy like

each five seconds so really try to focus

that when you

exhale that that is the moment that

you're trying to go a little bit deeper

and when you inhale you're trying to go

like a little bit more

loose from the stretch so this exercise

is the internal

shoulder stretch and with this exercise

you're going to target the infraspinatus

and the tiros miner

all right guys so this exercise is

really my favorite stretch

but also the one that was really painful

for me because there was exactly

the muscle that i got injured at so i

probably got a little there

in like the subscapularis because this

exercise is gonna stretch

the subscapularis so this really uh hurt

me so i really had to go easy on this

one for the last

last four weeks but it's really a very

good exercise and it's really good to

implement this not only when you have an

injury but just in general

you have to do this exercise every week

to get strong and

flexible rotator cuff muscles

so it's also really important with this

exercise to keep your elbows

aligned with your shoulders just like

the previous

rotations from the shoulder all right so

let's move on

to the other side and the goal with this

uh stretch is to hold this for 45

seconds

but make sure to don't go to your max

like the exercise before you want to do

this exercise

dynamic so when you exhale you want to

go a little bit deeper and when you

inhale

you want to go a little bit soft on this

exercise

[Music]

so

[Music]

all right then the eighth exercise is

going to be the sleeper stretch

this is also a really really good

exercise it really feels good

in the rotator cuff area

so guys it looks like i'm really pushing

my my arm

very hard towards the ground but it's

not that hard and you should also not go

too hard on this exercise as well

just make sure that you not go to your

100

for the full 45 seconds so as you can

see i'm going really dynamic

i'm going up and down all the time

and during the 45 seconds you can also

really see that i'm

getting deeper and deeper like at each

try

so you will also notice with this

exercise the first time when you do this

exercise it can be really uncomfortable

and you you won't probably go as deep as

as you see me doing in

in this exercise but when you're doing

this for like

like regular consistently you will

really notice

progress in your stretch which will also

have many benefits for the exercises

that you are doing

within your calisthenics training

alright so let's go to the other side

and you will also really notice that one

side

will be tighter than the other side so

for me

my left arm was actually slightly

tighter than my right arm

so it took me a little bit more time to

go all the way to the ground with my

fingers

so once again if you don't reach it with

your fingers towards the ground that's

no problem at all

so i'm doing this exercise for like more

than a year now

and i really noticed that when i'm

not implementing this exercise like for

a month or two months in a row

that my progress will really suffer from

this it's also a lesson for me that

i should be always doing these exercises

because i've been skipping these

sometimes for one or two months

but you really gotta pay attention to

these small rotator cuff muscles as well

alright so let's move on to the last

stretch i like to call this the stick

stretch

and this exercise is really done

incorrectly very often so you should not

do this

like you see me doing right now so it's

really important to have a protracted

scapula

and not lean too much backwards so if

this stretch really should come

from your shoulders and not from bending

your back all the way back so

so really focus on a protracted scapula

and then

move the stick all the way backwards

so i always like to work with

progressions on my stick so as you can

see

i started doing this exercise as wide as

possible on this stick

but after two after two repetitions i

moved on a little bit

smaller so that's also a way to

measure my progress with this exercise

and also to

measure my flexibility in my shoulder

so this exercise is a really really

beneficial exercise for

many calisthenics exercises think for

example

about the german hang and the back lever

where you hang

completely upside down on the bars so

your your your flexibility and mobility

in your shoulder will really be tested

by these exercises and

you will also really feel that it's

really hard to do these exercises if

your shoulders are not mobile so

this is one of my favorite exercises to

get mobile shoulders

[Music]

all right guys so these were all the

exercises actually my favorite exercises

for shoulder mobility

stability and strength that i've been

doing in the past four weeks

to recover from my injury and once again

these are not only to

prevent the injury but also to really

get strong in the outer angles

of these exercises for example in the

archer push up

where i actually got my injury from uh

where you have

we have to put a lot of strength in this

angle which is really a uncommon

position

but also think about a german hank for

example when you try to practice the

backley for

other exercises that really ask a lot of

mobility in the shoulder so that is

really the point of this video to get

strong shoulder

joints so i personally have been doing

this exact routine two times a week so i

would really

suggest to do this at least one time per

week and i'm also implementing these

dynamic exercises in every single warm

up that i do before

every exercise so for my pull exercises

and before my push exercise to really

make sure that i

just don't skip these exercises because

i just know that these are

so very important so i'll also add a

full routine list that you can

screenshot to take into your own workout

all right so because we know that these

mobility exercises are so important we

also implement all of these exercises

into our workout program so

if you're interested or if you want our

help to reach your goals

check out the link in the description

and sign up for the program that fits

your goals

so that's it for today and i really hope

that this video was helpful for you

if it was helpful let us know in the

comments and also let us know if you

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a video about another subject so please

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peace out

[Music]

you