Bullet proof your shoulders!

We are going with shoulders to kick off our bullet proof program!

As one of our most seen complaints in clinic we thought this would be a good starting point:)

Although there are a number of presentations in regards to shoulder injuries they almost alway include the rotator cuff.

The rotator cuff is a group of 4 muscles that hold the shoulder joint in place and assist in all ranges of motion of the shoulder. These are not big muscles but they have a big job and often get forgotten when training or the basic rotator exercises are used during training without stability training.

At BRC we like to think outside the box a little and would like to bring some different ideas into the realm of shoulder tracing for stability, longevity and strength.

We are going to share our favourite shoulder exercises with you to help you recover from mild injury, weak or pained shoulders (if you have an injury please seek help from your practitioner for guidance and do not do these exercises if they cause you any pain).

These exercises target the entire shoulder girdle, including the rotator cuff and the serratus anterior, a frequently overlooked scapular stabilising muscle. This muscle helps prevent winging of the scapula and plays a crucial role in the connection between the scapula and the thoracic cage.

In just three exercises, we’ll incorporate the trapezius, deltoid, and latissimus dorsi muscles.

So lets get started!

1: WALL SLIDES

Shoulder wall slides are great for shoulder strength and stability because they target stabilizing muscles around the joint, not just the big movers.

1. Scapular control – Strengthens the lower traps and serratus to keep the shoulder blades stable for pressing and lifting.

2. External rotators – Activates the rotator cuff to balance stronger chest and back muscles, reducing injury risk.

3. Overhead mobility – Builds strength for reaching overhead while improving stability in athletic and daily movements.

4. Posture – Trains the muscles that pull shoulders back and down, fighting slouching and overuse problems.

5. Joint-friendly – Light, high-activation exercise ideal for rehab, warm-ups, or accessory work.

🤩 Okay all sounds great but …..HOW DO I DO IT??…..

✅ How to Do Banded Wall Slides

1. Set up

• Stand facing a wall with an exercise band looped around your hands.

• Place your little fingers against the wall, palms facing inward, elbows bent.

2. The slide

• Gently press outward into the band to create light tension.

• Slowly slide your hands upward along the wall, keeping resistance in the band.

• Go as high as is comfortable without pain or losing control.

3. Return

• Lower your hands back to the starting position with control.

• Repeat for 8–12 reps.

❌ Common Mistakes to Avoid

• Arching your lower back → Keep ribs tucked and abs engaged.

• Letting elbows or wrists lift off the wall → Reduce range of motion instead.

• Rushing → Move slowly for better muscle activation.

• Shrugging shoulders → Keep them down and away from your ears.

2: W-2-Y’s

W-2-Ys are important for shoulder strengthening because they build stability, mobility, and posture while protecting the joint from injury.

But why?…..

1. Strengthen the rotator cuff – The “W” position activates external rotators to stabilize the joint and reduce injury risk.

2. Scapular control – Transitioning to “Y” trains lower traps and rhomboids, building a strong base for pressing and pulling.

3. Overhead mobility – The “Y” mimics reaching overhead, developing safe, controlled movement patterns.

4. Posture – Counters forward rounding by strengthening mid- and upper-back muscles.

5. Recovery & prehab – Low-load, high-activation makes it ideal for warm-ups, rehab, or shoulder durability.

✅ How to Do W-2-Ys

1. Set up

• Lie face-down on the floor, bench, or stability ball.

• Start with your arms bent at 90° in a “W” shape, elbows close to your sides, palms facing the ground.

2. The move

• Squeeze your shoulder blades together and slightly down.

• Lift your arms and chest gently off the floor into the “W.”

• Then slowly extend your arms overhead into a “Y” shape.

3. Return

• Bring your arms back down into the “W” with control.

• Repeat for 8–12 reps.

❌ Common Mistakes in W-2-Ys

• Arching the lower back → Keep your core tight; the movement comes from the shoulders, not the spine.

• Shrugging shoulders → Don’t let them creep toward your ears; focus on pulling shoulder blades down and back.

• Overextending arms → Only lift as high as you can while maintaining control and scapular stability.

• Rushing the movement → Go slow to engage the rotator cuff and mid-back properly.

• Neck strain → Keep your head in line with your spine instead of lifting it up.

Last but not least:

3: SERRATUS PUSH UP

Serratus push-ups build strong, stable, and mobile shoulders by training the serratus anterior, strengthening the scapula–ribcage connection, improving scapular movement, helping rehab and prevent winging, and supporting posture and overhead performance.

1. Strengthen serratus anterior – Targets the muscle that stabilizes the shoulder blades and prevents winging.

2. Scapular stability – Controlled protraction trains smooth shoulder blade movement for pressing and lifting.

3. Overhead mobility – Builds upward rotation for safe, full overhead reach.

4. Posture & breathing – Supports ribcage alignment, reduces rounded shoulders, and improves function.

5. Joint-friendly – Low-load, high-activation, ideal for warm-ups, rehab, or accessory work.

✅ How to Do Serratus Push-Ups

1. Set up

• Start in a plank or push-up position with hands under shoulders.

• Keep your body in a straight line, core engaged.

2. The move

• Without bending your elbows, let your chest sink slightly toward the floor as your shoulder blades pinch together.

• Then press the floor away by spreading your shoulder blades apart (protraction).

• Keep arms straight throughout.

3. Return

• Move slowly between retraction (sinking in) and protraction (pushing away).

• Perform 10–15 controlled reps.

❌ Common Mistakes in Serratus Push-Ups

• Bending elbows → This turns it into a regular push-up; keep arms straight so the work stays in the shoulders.

• Sagging hips → Maintain a strong plank position; don’t let your core drop.

• Excessive range of motion → Only sink in slightly; too much collapse stresses the joint.

• Shrugging shoulders → Keep shoulders away from your ears; focus on smooth scapular movement.

• Rushing reps → Move slowly to feel the scapula sliding across the ribcage.

THE END FOR NOW!!

We hope you have found this useful and that these exercises can help to strengthen your shoulders.

For more information on how you can get a personalised plan from one of our practitioners drop us a DM, Email or call and we will endeavour to help you on your journey.

Alternatively get booked in for your 1-2-1 consultation, assessment, treatment and exercise prescription plan!🤩

Disclaimer:

This exercise and rehabilitation plan is for general informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider, physician, or physical therapist before beginning any new exercise program, especially if you have a history of injury, pain, or medical conditions. Stop any exercise that causes sharp pain, dizziness, or discomfort, and seek medical attention if needed. Participation in this program is voluntary, and you assume all responsibility for your health and safety.