Shoulder pain is a common issue for a lot of people either in day to day life or when they are training. One of the most common conditions is shoulder impingement. 

To prevent shoulder impingement it is important to have strength and endurance in a muscle called the Serratus Anterior. In movements such as putting something up on a shelf or exercises such as an overhead press, this muscle activates and makes sure that your shoulder blade moves correctly and that your shoulder joint is stabilised in a correct position.

If your Serratus Anterior is weak or if it gets tired quickly then it can cause unwanted movement in the shoulder joint and lead to an impingement in the shoulder.

So what exercises can we do to strengthen the Serratus Anterior and also stabilise your shoulder? 

Half-Kneeling To Overhead Press

A bottoms under kettlebell press is an excellent stability based exercise for the shoulder and this movement carries over to alot of movements you perform in the gym and daily life. 

Start with both knees bent with the kettlebell in the front rack position. Then keeping your core engaged drive up and bring your leg in front of you. It is important to keep your core braced doing this and try to keep your ribcage stacked directly over your pelvis. Finally, press the kettlebell overhead and then lower it back down keeping control of the kettlebell throughout the movement. 

Holding the kettlebell upside down means the centre of gravity is further away from your hand and therefore means you have to work harder to control the kettlebell as it is in an unbalanced position. 

DNS Low Oblique Sit Stage 1

Start on your back with your right hand up in the air holding the kettlebell. This time the kettlebell will not be in a bottoms under position. Then bend your right leg up and keep your left leg straight. Pressurise through your abdomen and keep your core contracted. Bring your left elbow out and drive up through the elbow keeping the kettlebell overhead and your core braced. Keep in control of the kettlebell at all times and control your movement back into the start position. 

Final Thoughts 

If you are an elite athlete or just enjoy going to the gym then both of these exercises can help you. They both work very well as a warm-up before you do your workouts, or they also work integrated into a workout superset.

If you have shoulder pain and want to get it sorted then contact the clinic today on 0578678904, direct message us on Facebook or book now.

Yours in Health

The Lawlor Clinic: Spine & Sport, Portlaoise, Laois