Flexibility and Strength For Your Shoulders

 
There are so many different exercises and training aids out there that can be suggested for strengthening your shoulders and providing the flexibility needed for a great range of motion.  Not being a professional trainer, nor an Orthapedic Doctor, we search for great options that are recommended by those “professionals.
 
We particularly like the YTWL exercise circuit.  It is simple, not much room is needed, nor major equiptment.  A simple bench, physioball and some very light weight dumbells are all that is used.
 
 
The basics of the YTWL exercise is to make sure you engage your core and while squeezing your shoulder blades together, you bring your arms upward (as high as you can get them) while keeping your torso “locked” into position.
 
Here’s the breakdown:
 
“Y”
Raise your arms to a 45-degree angle with your body,  forming a “Y.”  Keep your body and arms straight, palms facing each other.  This exercise targets the anterior [front] deltoids.
 
“T”
Extend your arms straight out to the side to form a “T.”  This variation hits the trapezius, medial [middle] and posterior [rear] deltoids, balancing the anterior work from the “Y” movement.
 
“W”
Bend your elbows at a 90-degree angle and perform the same arm movement as you did for the “T.”  This exercise specifically targets the posterior deltoids.
 
“L”
With your elbows bent at a 90-degree angle, rotate your arms up until your forearms are perpendicular to the ground.  You’re hitting the anterior, medial and posterior deltoids and the trapezius muscles—moving your shoulders through their full range of motion with resistance.
 
* 3 sets of 10 reps for each of the above positions is recommended
 
 

 
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