Hey BI; will you do us the favor of detailing your 'prehab' work in the log. I would benefit and I'm sure there are others as well!
Sure.... Here is what I do for shoulder prehab work:
Wall Angels~ Stand against a wall. You head, shoulders, butt, elbows, and hands must be touching the wall at all times. Than make the top half of a snow angel on the wall. This will be difficult but it helps open up the shoulder girdle. Try to bring down the elbows as low as possible (lower them). Bring your arm up and touch them at the top, lower them all the time while keeping contact to the wall with the above mentioned groups.
Scapular Motions~ This is easy. It's just rolling your shoulders forward, backward, upward, and downward. You don't have to hold any of these. They should be fluid movements.
Sea Turtles~ Have you ever seen a sea turtle on tv try to dig into the sand to lay it's eggs? Its kinda like that. You lay on the ground (prone), facing down. Arms are overhead with a bend (in an arc). Your head should touching the floor (face directly forward). Now was you bring your arms back and away (do so in an arcing manner), lift your upper body and squeeze your shoulder blades. Than as you bring your arms back to the starting position, lower your face back down to the floor (relax completely).
Stick Stretch~ Take a broom stick and starting in front bring it up and back where it touches your behind. Than bring it forward. That is one rep.
Band Pull Aparts~ Take a red mini band with a narrower than shoulder width grip. Hold the band out in front with arms in front, locked and then pull the band apart. The half way point is your arms out by your side and then in a controlled manner return to the starting position.
