🍄7 Best BOULDER SHOULDER Exercises (Mobility Warmup at Home)

7 SHRUGS to Stop Shoulder Pain: Mobility Warmup at Home from BJ Gaddour, former Men's Health fitness director!

The Scapula sets the stage for the entire upper body. Your shoulder blades need to be able to move freely in all directions for shoulder health & performance. A shrug is a straight-arm exercise that isolates scapular movement. Shrugs work your trapezius & serratus anterior muscles. Your upper trap elevates (or pulls up) your scapula. Your mid trap retracts (or pulls back) your scapula. Your low trap depresses (or pulls down) your scapula. And your serratus anterior protracts (or pushes away) your scapula.

Here’s a bodyweight shrugs stack:

Pullup Shrugs
Dip Shrugs
Row Shrugs
Pushup Shrugs

Here’s a dumbbell shrugs stack to strengthen each side independently:

DB 1-Arm Scap Presses L/R
DB 1-Arm Scap Rows L/R
DB 1-Arm Overhead Shrugs L/R

I love stacking all these moves back-to-back for 10 reps each. It’s a perfect warmup or off-day recovery routine. Your upper body will only go as far as your scapula will take it so don’t neglect these corrective exercises. If you struggle with these moves, start with 50-100 reps of band scap presses to get you started.

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In this video, we'll show you how to do a scapular shrug to Bulletproof your shoulders!

This is a great exercise for building strength and flexibility in your shoulders, and it's easy to do. Plus, it's a great way to get rid of those pesky shoulder tightness and tension. Give this exercise a try and see how it benefits your shoulders!

In this video, we're going to do a shoulder day warmup at home! This shoulder day warmup is designed to help resolve shoulder pain and ease the load on your rotator cuffs.

If you're suffering from shoulder pain, then this shoulder day warmup is for you! This workout is designed to help improve your range of motion and reduce your inflammation. After this shoulder day warmup, you'll be able to keep your shoulder pain at bay!
00:00 Introduction
00:27 7 Scapular Shrugs
00:45 Shoulder Warmup