Activ Therapy
  • Activ Therapy
    • About Us >
      • Activ Therapy Story
      • The Activ Therapy Difference
      • Core Values
    • New patients >
      • FAQs
      • Our Guarantee
    • Enquire about cost and availability
    • Tell us about your problem
    • Conditions >
      • Shoulder Pain
      • Back Pain
      • Neck Pain
      • Headache and migraine
      • Knee Pain
      • Ankle Sprain
      • Get fit
      • Plantar Fasciitis
      • Anterior Hip Pain
      • Sleep Hygiene
      • Motor Vehicle Accidents
    • Careers >
      • Seminars and workshops
    • Feeback
  • Services
    • Physiotherapy
    • Chiropractic
    • Massage Therapy
    • Exercise Physiology
    • Hydrotherapy
    • For Employers and Workers
    • Sports Physiotherapy
    • Dry Needling
    • Active Release Techniques
    • Activ 4 Life Exercise Classes
    • Health and Wellness Product Range
    • Physiotherapy and Chiropractic Exercise Library
  • Locations
    • Casula >
      • Casula Team Members
      • Casula Photos
      • Casula Physiotherapy
      • Casula Massage Therapy
    • Chipping Norton >
      • Chipping Norton Team Members
      • Chipping Norton Photos
    • Clemton Park >
      • Clemton Park Team Members
      • Clemton Park Photos
      • Clemton Park Physiotherapy >
        • Earlwood Physiotherapy
        • Roselands Physiotherapy
        • Kingsgrove Physiotherapy
        • Campsie Physiotherapy
      • Clemton Park Chiropractic
      • Clemton Park Massage Therapy
      • Clemton Park Exercise Physiology
      • Clemton Park Boot Camp
      • Pilates and boot camp free trial
    • Dural >
      • Dural Team Members
      • Dural Photos
    • Eagle Vale >
      • Eagle Vale Team Members
      • Eagle Vale Photos
    • Gladesville >
      • Gladesville Team Members
      • Gladesville Photos
    • Liverpool >
      • Liverpool Team Members
      • Liverpool Photos
      • Liverpool Physiotherapy.
      • Liverpool Chiropractic.
    • Macquarie Fields >
      • Macquarie Fields Team Members
      • Macquarie Fields Photos
    • Moorebank >
      • Moorebank Team Members
      • Moorebank Photos
    • Narellan >
      • Narellan Team Members
      • Narellan Photos
    • Prestons >
      • Prestons Team Members
      • Prestons Photos
    • Sans Souci >
      • Sans Souci Team Members
      • Sans Souci Photos
      • Sans Souci Podiatry
    • Winston Hills >
      • Winston Hills Team Members
      • Winston Hills Photos
  • Book Online
  • NDIS
    • Who we help
    • NDIS Referrals
  • Blog

Improve your shoulder press in 10 minutes or less

5/13/2017

0 Comments

 
If you're serious about training, you'll know what the shoulder press is. Also called the military press, there are many variations including the seated press, dumbbell press and push press.

Because of the challenging nature of the movement, there are many people who will either avoid this exercise or injure themselves doing it.  

Believe it or not, there is A LOT more going on when you lift a weight over your head than you might initially think. We won't go through that today because I know you're not that interested... you just want to lift heavy weights safely, right?

So lets jump into a routine that will take you 10 minutes or less to improve your shoulder press strength.

Minutes 0-2 - Shoulder

Circles Start with a general warm up to get the blood flowing through your shoulders. This will make it easier to change the tissue around the shoulder in preparation for the next 8 minutes of this routine.

Begin with small circles which will get bigger and bigger. Make sure you are always in control of the movement rather than flailing your arms wildly. Change directions and repeat for 2 minutes.

Minutes 2-4 - Pec Minor + Collarbone Release

You will need to invest in a massage ball if you don't have one already. These muscles act to pull downwards on the shoulderblade which limits the ability for you to move your arm over your head (in a shoulder press motion)

Releasing these muscles can produce dramatic improvements in shoulder function. Follow the under-surface of the collarbone from the shoulder all the way to the chest.

Simply place a massage ball (or similar) on these muscles and slowly and gently roll over them, thinking about releasing all the tension from them. They can be VERY sore so be careful not to add too much pressure - more pressure is NOT better.

​Spend 1 minute each side and move on to the next sequence
Picture
Minutes 4-6 - Rhomboids Release

Using the massage ball, release these muscles while lying on your back or against a wall

Once again this can be very sore so be mindful with how much pressure you are applying.

​Work on the inside border of your shoulderblade and slowly work your way up towards your neck, spending 1 minute each side for a total of 2 minutes.
Picture
Minutes 6-8 - Thoracic Extension

Place the foam roller in the middle to upper part of your back Interlock your fingers and support your head as you slowly see-saw over the foam roller.

You may hear a few clicks which is okay as long as they are not painful. Gently make your way up and down the upper back/thorax in the same manner.

It may help to breathe in and out deeply, imagining all that tension leaving your body on the exhale.

​An important tip is to always keep the ribcage down rather than letting it lift upwards in order to protect your lower back Spend 2 minutes on the roller before moving on
Picture
Minutes 8-10 - Single Arm Press

Now that you've released the tight muscles holding you back, you need to train the correct muscles to help move your shoulder blades and give you a really solid overhead press.

Using a LIGHT weight (3-5kg for most people), carry the weight with the upper arm parallel to the ground and the forearm vertical (90/90 position).

​From here, use your shoulder to press the arm over your head. I find this drill very useful for teaching the shoulderblade how to contribute to the motion correctly Perform 2 sets of 10-15 each side
Picture
So there you have it!

Give this routine a try before any of your upper body or shoulder pressing days and see the difference it can make. If you liked this content and would like to find out more,

Follow us on Facebook @ActivTherapyCasula for the latest updates.
Picture

About the Author:
Lawrence Khuu is a qualified Physiotherapist and Movement Specialist. His mission is to help motivated clients
perform at their highest level through a combined hands-on treatment and exercise rehabilitation approach. He currently treats patients at Activ Therapy Casula

0 Comments



Leave a Reply.

    Welcome the the Activ Therapy Blog.
    Find out about all things physiotherapy and chiropractic, covering health tips, self treatment advice, common conditions and latest updates in health.  Follow us on facebook to keep up to date with the latest.


    Author: Richard Kim

    rRichard has been a physiotherapist since 2003 working in public hospitals, workplace injury and gyms before establishing Activ Therapy.  He currently works with powerlifters, martial arts and crossfit athletes,

    View my profile on LinkedIn

    Categories

    All
    Common Injuries
    General
    Health Tips
    Sports Performance
    Treatment Techniques


    Archives

    January 2022
    October 2021
    October 2020
    September 2020
    July 2020
    November 2019
    October 2019
    July 2019
    December 2018
    December 2017
    October 2017
    September 2017
    August 2017
    June 2017
    May 2017
    April 2017
    February 2017
    January 2017
    December 2016

    Book Online
    Contact Us

    RSS Feed

  • Activ Therapy
    • About Us >
      • Activ Therapy Story
      • The Activ Therapy Difference
      • Core Values
    • New patients >
      • FAQs
      • Our Guarantee
    • Enquire about cost and availability
    • Tell us about your problem
    • Conditions >
      • Shoulder Pain
      • Back Pain
      • Neck Pain
      • Headache and migraine
      • Knee Pain
      • Ankle Sprain
      • Get fit
      • Plantar Fasciitis
      • Anterior Hip Pain
      • Sleep Hygiene
      • Motor Vehicle Accidents
    • Careers >
      • Seminars and workshops
    • Feeback
  • Services
    • Physiotherapy
    • Chiropractic
    • Massage Therapy
    • Exercise Physiology
    • Hydrotherapy
    • For Employers and Workers
    • Sports Physiotherapy
    • Dry Needling
    • Active Release Techniques
    • Activ 4 Life Exercise Classes
    • Health and Wellness Product Range
    • Physiotherapy and Chiropractic Exercise Library
  • Locations
    • Casula >
      • Casula Team Members
      • Casula Photos
      • Casula Physiotherapy
      • Casula Massage Therapy
    • Chipping Norton >
      • Chipping Norton Team Members
      • Chipping Norton Photos
    • Clemton Park >
      • Clemton Park Team Members
      • Clemton Park Photos
      • Clemton Park Physiotherapy >
        • Earlwood Physiotherapy
        • Roselands Physiotherapy
        • Kingsgrove Physiotherapy
        • Campsie Physiotherapy
      • Clemton Park Chiropractic
      • Clemton Park Massage Therapy
      • Clemton Park Exercise Physiology
      • Clemton Park Boot Camp
      • Pilates and boot camp free trial
    • Dural >
      • Dural Team Members
      • Dural Photos
    • Eagle Vale >
      • Eagle Vale Team Members
      • Eagle Vale Photos
    • Gladesville >
      • Gladesville Team Members
      • Gladesville Photos
    • Liverpool >
      • Liverpool Team Members
      • Liverpool Photos
      • Liverpool Physiotherapy.
      • Liverpool Chiropractic.
    • Macquarie Fields >
      • Macquarie Fields Team Members
      • Macquarie Fields Photos
    • Moorebank >
      • Moorebank Team Members
      • Moorebank Photos
    • Narellan >
      • Narellan Team Members
      • Narellan Photos
    • Prestons >
      • Prestons Team Members
      • Prestons Photos
    • Sans Souci >
      • Sans Souci Team Members
      • Sans Souci Photos
      • Sans Souci Podiatry
    • Winston Hills >
      • Winston Hills Team Members
      • Winston Hills Photos
  • Book Online
  • NDIS
    • Who we help
    • NDIS Referrals
  • Blog