In addition to the mobilization itself, an important part of correct movement is the inclusion of muscles that must actively stabilize the joint. For this we will use resistance rubbers perfect for light training by activating the rotators. We will use 3 types of exercises that will signal the muscle structures to be ready for overload training.
The exercise to firmly press the elbows against the torso and perform the external rotation movement. The elbows should not be torn off, and the resistance range should only concern the movement of their spread to the sides. We should feel the muscle tension in the posterior deltoid muscle.
Gum stretch in front of the chest
We catch the rubber with the undergrip a little wider than the shoulders. We make a movement of its full extension so that it touches the chest. We remember to pull the shoulder blades down, but do not lift the chest to shorten the movement.
Stretch the gum over the head
We hold the rubber on the outstretched arms above the head and stretch it so that it is directed towards the upper part of the trapezius muscle behind the head. The movement should be done until our upper limbs are parallel to the ground.
Stretch after training
One of the best ways to stretch your periarticular muscles is to use a rubber band. The rubber allows for additional removal of the joint structures, whereby more fluid flows between the joints.