Why Your Shoulders Need Better Preparation

During your younger years, lifting heavy weights overhead might have felt effortless. However, as time passes, the same movements can lead to nagging shoulder pain, whether you are training in the gym or simply reaching for an item on a high shelf. This discomfort often stems from natural wear and tear, reduced mobility, or repetitive strain. Fortunately, you do not have to accept shoulder pain as a permanent condition. By refining your pre-workout routine, you can significantly mitigate these risks.


Zach Smith, a Doctor of Physical Therapy at HIDEF Physical Therapy, emphasizes that ignoring your warmup is a critical error for any athlete. "Simply performing the same movement pattern at a lower weight for 12 to 15 reps before increasing to your working weight will raise the temperature of your muscles and tendons, which helps lower the risk of soft tissue injuries," Smith explains.


Targeted Resistance Band Exercises

In addition to standard light warmups, Smith recommends incorporating a series of resistance band exercises to better prime the shoulder complex. Before beginning your next upper-body session, start with some light aerobic activity—such as rowing or using a ski erg—followed by these specific movements:


  • Banded Bilateral External Rotation: Anchor a band at waist height. Keep your elbows tucked at a 90-degree angle, then pull the band outward. Return slowly to the starting position while maintaining tension. Perform two sets of 15 reps.
  • Banded Pull-Apart: Hold the band in front of you at shoulder height with palms facing down. Pull the band apart by extending your hands to the sides. Use controlled motion to return to the starting point.
  • Banded 'A': Anchor the band at stomach level. Grab the band and pull it down and outward toward your hips, forming an 'A' shape. Squeeze your shoulder blades firmly at the bottom of the movement before returning to the start.
  • Banded 'T': Anchor the band at chest height. With your arms straight in front of you, pull the band directly out to your sides until your body forms a 'T'. Pause briefly, then return with control. Perform two sets of 15 repetitions.
  • Banded Scarecrow Row: Anchor the band at chest level. Row your elbows upward and outward until they reach shoulder height in a goalpost position. Rotate your hands upward, then slowly reverse the motion to complete the rep.