Tip: Do This 3-Minute Shoulder Warm-Up

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Tip: Do This 3-Minute Shoulder Warm-Up

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<h2 class="article-detail">All you need is a band and a few minutes to improve posture and lifting performance. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/john-rusin">Dr John Rusin</a> |</span> <span class="timeStamp3">Today</span></div>
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<p>Most lifters these days have poor shoulder and upper spinal posture caused by sitting, slouching, and staring at screens all day. But it doesn't have to be that way. Get your shoulders healthy by adding this 3-minute shoulder-specific dynamic warm-up into your daily routine. It'll improve your posture, improve your workout performance, and even build some muscle in your upper back.</p>
<p>This warm-up consists of three movements, all using accommodating banded resistance. We want to stimulate constant tension contractions from the stabilizing musculature of the shoulder joint here, including the rotator cuff and upper back muscles.</p>
<h4>The Banded Shoulder Warm-Up</h4>
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<p><span>A1</span>  <span>Banded Over and Back</span> 10 reps<br/><span>A2</span>  <span>Banded Face Pull</span> 10 reps<br/><span>A3</span>  <span>Banded Pull Apart</span> 10 reps</p>
<p>Go through each of these three exercises with smooth and coordinated movements with minimal rest between. Repeat the circuit three times. If your posture resembles Quasimodo's, you can even do this tri-set three times per day.</p>
<h4><a href="https://www.t-nation.com/training/lifters-shoulder-the-cause-the-cure">Related:  Lifter's Shoulder: The Cause & The Cure</a></h4>
<h4><a href="https://www.t-nation.com/training/most-intelligent-way-to-warm-up">Related:  The Most Intelligent Way to Warm Up</a></h4>
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<aside class="authorBio col-xs-12" readability="2.5777777777778"><a href="https://www.t-nation.com/all-articles/authors/john-rusin"><img alt="Dr-john-rusin" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/144/medium/Dr-John-Rusin.jpg?1441651751"/></a>;
<p><nobr>Dr John Rusin</nobr></p>
<p class="bio">Dr. John Rusin is an internationally recognized performance and fitness expert specializing in injury prevention and rehabilitation. He is also the author of <a href="http://www.amazon.com/Dr-John-Rusins-12-Week-Program-ebook/dp/B019SHMMH4"; target="_blank">Dr. John Rusin's 12-Week Functional Hypertrophy Training Program</a>. </p>
<h4><a href="https://facebook.com/drjohnrusin"; target="_blank">Follow Dr John Rusin on Facebook</a></h4>
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https://www.t-nation.com/training/tip-do-this-3-minute-shoulder-warm-up