MITIGATE SHOULDER PAIN AND INJURY
The following three bodyweight movements should be part of every player's everyday routine, whether you are training, practicing or playing in a match. These exercises may look easy but, if you push yourself to your uncomfortable edges, you will increase shoulder strength and flexibility immensely. As a pre-play warmup, there is no better way to prepare your shoulders for the game of volleyball!
Wall Slides . . .
This exercise is designed for strengthening the mid back and the rear side of the shoulder. Head, shoulder blades, tail bone, elbows and wrists must be in contact with the wall at all times. Slowly pull elbows down until your wrists or elbows come free off of the wall. Once your wrists come off the wall, the rep is complete. This exercise can get uncomfortable and intense, that’s okay and keep pushing!
F-14 . . .
This exercise is for your shoulders and upper/mid back. Start in a safe, bent over position (slight bend in the knees, hinge at the hip, spine nice and straight, head looking down towards the floor). Arms should be dangling straight down from the shoulders with your thumbs of each hand touching. Raise your arms out to the side, twisting your thumbs and hands around so when you finish, you are pointing to the ceiling. Pause at the top and squeeze shoulder blades together for a one or two count. We named this one after the famous fighter jet that had wings that would spread during flight!
FACE PULL WITH ROTATION . . .
This exercise is for your entire shoulder complex. We perform this in four pieces. Starting with your arms out straight, thumbs down, pull your shoulder blades together tight. Pull your elbows back, squeezing your shoulder blades even more until your knuckles are next to your eyes. Rotate thumbs up without letting your elbows drop. Rotate thumbs and arms back behind, squeezing your back and rotating through the shoulder. This one looks simple, but if you do it right, it will burn like crazy!