by Mike Giunta, DPT, CSCS
What are “Bulletproof Shoulders?”
When you hear the word ‘bulletproof’, you think of something impenetrable. Tough. Nothing can get through. So what does that mean for your shoulders?
Bulletproofing your shoulders goes back to mobility, or range of motion, and stability. With healthy joints, you will not only prevent pain, but you will be building strength and stability along the way. For the shoulders and the rotator cuff, this means you can prevent injuries and improve overall shoulder stability. In turn, you can see an improvement in sports and exercise, plus enjoy faster recovery since you’re playing with better gear – your bulletproof shoulders!
Exercises to Strengthen Your Shoulder Muscles
Many people talk about activating the rotator cuff as part of an injury prevention routine, but what does that actually mean? Standing with a resistance band by your side and externally rotating the shoulder alone just doesn’t cut it. Creating a closed chain – performing an exercise in which the distal aspect of the arm is fixed to a stationary object – and bearing weight through the joint will help activate the rotator cuff and help all of its muscles work together efficiently. Here are three exercises to improve stability and mobility in your shoulders and, ultimately, protect and strengthen them.
Arm Bar (3 x 10 reps each arm)
This exercise requires both shoulder stability and core control. Start by laying on your back with one knee bent and raised. With the arm on the same side, hold a kettlebell (or dumbbell) straight up above the shoulder. Roll over towards the straightened leg and keep the weight centered above the shoulder. Hold for 2 seconds while feeling the weight stack on the shoulder. Using control from your core, roll back to the starting position.
1/2 Kneeling Windmill (3 x 10 reps each arm)
Start by kneeling on one knee with your pelvis tucked forward and the glutes squeezed. With the weight
overhead, reach down for the floor with the other arm and create a closed chain from the floor through your opposite hand and up to the weight. Without pushing off the ground, fire the core muscles to return to the starting position, all while keep the weight centered and steady.
Bottoms Up Kettlebell Walk (2 x 1 min each arm)
Hold the kettlebell with the bottom up. With the core tightened, walk forward while keeping the shoulder and elbow flexion at a 90 degree position. Be sure to maintain stability.
Frequently Asked Questions About Bulletproof Shoulders
Should I stretch my shoulders if they hurt?
Yes, gentle stretching can alleviate shoulder pain by improving flexibility and reducing muscle tension. However, avoid overstretching or movements that exacerbate the pain. ​
How do you release a sore shoulder?
To relieve a sore shoulder:​
- Apply ice packs to reduce inflammation.​
- Perform gentle stretches, such as the across-the-chest stretch and neck release.
- Engage in strengthening exercises targeting shoulder muscles.​
If pain persists, consult a healthcare professional or schedule an appointment with us today. Let us handle it from here!
Should I do shoulder exercises three times a week?
Training shoulders three times a week can be effective, provided there’s adequate rest and recovery between sessions. Overtraining may lead to injuries; listen to your body and adjust intensity as needed.​
Are shrugs good for shoulders?
Yes, shrugs primarily target the trapezius muscles, enhancing shoulder stability and strength. Ensure proper form to maximize benefits and minimize injury risk.​
How to lift weights with bad shoulders?
When lifting weights with shoulder issues:​
- Focus on strengthening smaller muscles after a proper warm-up.​
- Prioritize upper back exercises to support shoulder function.​
- Incorporate isolation movements to target specific muscles without overloading the shoulder joint.
Try these out and let us know what you think at your next visit to Evolution! And as always, if you are experiencing muscle pain or need professional help in building your muscles, make an appointment with us today or visit our locations across the country in California, Colorado, New York, and Connecticut.
