< Shoulder Recovery Iron Neck Exercises
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    | Shoulder Rehab Program

    Whether throwing a ball, lifting a box, opening a car door, pushing a lawn mower, or a million other things, we rely heavily on our shoulders throughout or daily lives. Normally, the shoulder has a wide range of motion, making it the most mobile joint in the body. But because of this flexibility, it is not very stable and is easily injured. Strengthen and mobilize the muscles that support your shoulders with light resistance and tailored exercises. 

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    Phase 1 Workout 

    • Look Left & Look Right + Internal / External Rotation

    Begin by executing a Look Left or Look Right and hold the end ROM position, add the banded external or internal rotation exercise to maximize the shoulder girdle activation.

    • Protraction & Retraction + Unilateral Row 

    Begin by retracting the cervical spine to your full ROM and hold the end position. Then add the unilateral row for a unilateral scapular retraction before protracting the cervical spine and finally releasing the row.

    • Iso Holds + Tricep Extension

    Facing the anchor point, retract your chin and hold, then push the handle down toward the floor from a high anchor point during the tricep extension to build intra-muscular coordination at the neck & shoulder.

    • Iso Holds + Unilateral W-Row to Overhead Press

    While keeping the head in an end ROM of Look Left & Right or a Protraction & Retraction, retract at the shoulder blades and externally rotate the hands, then press both hands to the ceiling to build intra-muscular coordination at the neck & shoulder.

    Phase 2 Workout

    • Iso Holds + Shoulder CARs (R Phase Elbow Circle Adducted)

    The Iso Holds will develop strength & coordination in the center line of the body and allow the shoulder joints to articulate from a proper starting position. Holding the Iso position with the Iron Neck you will then articulate the elbow joint to build confidence and stability in external & internal rotation patterns

    • Pro / Retraction + Supinated Scapular Retractions

    The supinated retractions will emphasis the rear delts, rhomboids, and other pivotal muscle groups that can go dormant in poorly functioning shoulder joints. Adding Protraction & Retraction allows for greater stretch and contraction as well as ROM through the thoracic spine.

    • Look Left & Look Right + Lateral Raise

    Adding the lateral raise to the Look Left & Look Right drill builds strength in the frontal plane for the shoulder and isolates the muscular coordination between the traps and fine motor muscles of the neck.

    • 360 Spin + Shoulder Extension  

    Holding an arm in extension above the head removes the ability to compensate through the traps & lats, which will challenge your ability to hold isometric posture through the thoracic spine as well as the cervical spine.

    • Diagonals + Shoulder "Sword" Drill

    This drill will challenge, strengthen, and improve coordination. Begin in the down position of the Diagonal exercise as your hand reaches for your imaginary sheathed sword. As your move your eyes diagonally across the midline, bring your extended arm up and across in the same diagonal pattern. When your hand reaches shoulder height, turn it over with your thumb leading the way until shoulder blades are retracted and the head has tracked the same path. This takes the shoulder through extension, internal, and external rotation under load.

    Phase 3 Workout

    • Diagonals + Diagonal Pull A Parts

    This drill works the muscles of the neck and shoulder girdle in asymmetric patterns in preparation for the sport or activity of your choice. Facing away from the anchor point, begin by tilting your left ear toward your left shoulder to create a 45 degree angle with the Iron Neck ring (keep shoulders square). Next, draw an imaginary line with your nose down to your left shoulder, then across the midline as if you are catching a pass over your right shoulder as you pull a second resistance band apart along the same diagonal pattern.

    • Look Left & Look Right + KB Bottoms Up Hold

    This exercise pairs the Look Left & Look Right (LLLR) exercise with single arm bottoms-up kettlebell hold. This progression will create isometric tension in the shoulder during the LLLR exercise to improve dynamic stability of the shoulder joint while seperating neck function from shoulder activity.

    • Iso Hold + KB Pass Around 

    The Iso Hold with the Iron Neck is performed in all four cardinal directions while passing the kettlebell in a circular pattern around the waist in both directions. This drill creates dynamic tension through the shoulders, core, and hips with varied resistance which will help challenge your kinesthetic awarness.

    • Figure Eights + Iso Standing Row

    This exercise develops scapular retraction with multi-planar head & neck movements. Retract the shoulder blades during the row and then perform the Iron Neck Figure 8 exercise by drawing a sideways figure eight or infinite sign with your nose (think: Stevie Wonder playing the piano). Try doing this exercise with a high degree of attention to equal range of motion to both sides of the "8". Don't forget to go clockwise and counter clockwise.