Video: Guided Shoulder Prehab Routine

Jun 5, 2021
by Derek Teel  
by DialedHealth
Views: 4,334    Faves: 85    Comments: 1


Mountain Biking is ruthless on your shoulders! Most of us deal with or know someone who experiences debilitating pain, instability, or a lack of strength while riding. After rehabbing a torn rotator cuff myself (thank you Northstar), I’ve learned first hand how important proper treatment is after an injury. Ideally, you would take action to lower your chances of it happening in the first place and that’s why this routine was developed. Add it into your week as Prehab: A proactive approach to address deficits in strength, stability, range of motion, balance, and overall joint function with a goal of decreasing injury risk or reducing pain. START MOVING FORWARD - Coach Derek

Dialed Health (http://dialedhealth.com) provides both options as periodized programs or individual workouts. This is one example of the many available workouts that are specifically designed to meet the needs of mountain bikers.

Getting Started
Start the “Guided Video'' above to do the Guided Shoulder Prehab Routine in real time with Coach Derek from Dialed Health or use the Solo Routine below to do the same workout at your own pace. He gives direction for each movement along with useful tips to make each one as effective as possible.

Equipment Needed
Lacrosse Ball, Dowel or PVC pipe, 1 Small Pair of Dumbbells

Shoulder Prehab Routine: 20-25 Min
This is the Guided Workout from above, broken down movement by movement. Use this option if you prefer to work at your own pace.

Release: 1 Round
*move down the list in order to complete one round with minimal rest time between movements.
Pec Minor Lacrosse Ball Release: 60 Seconds (Each Side)
Rotator Cuff Lacrosse Ball Release: 60 Seconds (Each Side)
Shoulder Test Stretch: 90 Seconds (Each Side)

Pec Minor Lacrosse Ball Release: 60 Seconds (Each Side)

Rotator Cuff Lacrosse Ball Release: 60 Seconds (Each Side)

Shoulder Test Stretch: 90 Seconds (Each Side)


Strengthen & Stretch: 3 Rounds
*move down the list in order to complete one round with minimal rest time between movements.
Shoulder Dislocators(Dowel): 10 Reps
Shoulder Torque(Dowel): 10 Reps (2 Sec Holds)
DB External Rotations(Floor): 10 Reps (Each Side)
Weighted Shoulder Circles: 10 Forward/10 Back

Shoulder Dislocators(Dowel): 10 Reps

Shoulder Torque(Dowel): 10 Reps (2 Sec Holds)

DB External Rotations(Floor): 10 Reps (Each Side)

Weighted Shoulder Circles: 10 Forward/10 Back

Cool Down: 1 Round
Huggers & Swimmers: 30 Seconds (Each Position)
*move down the list in order to complete one round with minimal rest time between movements.

Huggers & Swimmers: 30 Seconds (Each Position)

START MOVING FORWARD
Congrats on completing today’s session! Visit http://dialedhealth.com for full strength programs and more workouts that will prioritize your style of riding.

Follow @dialedhealth on Instagram for cycling specific strength training, nutrition, coaching talks, and riding content.


Posted In:
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Member since Apr 17, 2020
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111 Comments
  • 81 0
 Stoked to bring this workout to PinkBike! Hopefully you’ll see some benefits from implementing it. If you have any questions, drop them here and I’ll respond. It could just take a few hours because I’m racing today... Start Moving Forward
  • 11 0
 I have dislocated a shoulder yesterday, this is like a Christmas gift to me, thanks!
  • 4 0
 @DialedHealth Thanks man, this has been both informative and a great reminder!
  • 4 0
 Bodyblade. I do every other day.
  • 7 0
 Great series, much appreciated! My shoulder is a train wreck. It was sometimes difficult to hear the instructions because the background music seemed to be at the same volume as the narration.
  • 1 0
 @lkubica: Good timing for this to drop then! Ease into it and hopefully these help you come back stronger than ever.
  • 2 0
 @CantClimb: those things are great! I've tried them here or there, but this may have given me the motivation to really implement it.
  • 3 0
 @mobiller: Ha you know, I had my video guy up the volume on the music last minute...whoops! I totally agree. Hopefully you can still get some great use out of it!
  • 2 0
 Having broken my shoulder blade in a crash a few years ago, my shoulder has never been the same. Can’t thank you enough for publishing this! It’ll definitely come in handy!!
  • 3 0
 @DialedHealth: Absolutely. Much appreciated by the bad shoulder crowd.

Just a few moments of leaning forward and saying "eh!?"
  • 1 0
 Any particular reason for doing these exercises on one's knees rather than standing?
  • 3 0
 @barp: probably to isolate the intended muscle so you can’t cheat
  • 2 0
 Could you do one for dislocated elbows? I dislocated my left shoulder and right elbow...
  • 1 0
 @theoskar57: that was a rough day
  • 2 0
 I tore my rotator cuff 2 years ago when I crashed on my mountain bike. Only a 1 and 5 mm tear so no surgery. I just went to PT. Recently I’ve been doing archery and I think it contributed to inflammation in my shoulder (or it’s arthritis) so took some steroid pills which helped. Either way I’ll check out the videos.
  • 1 0
 @louis2468routier: Awesome! Thanks for letting me know you'll be using this.
  • 2 0
 @barp: None other than avoiding getting up and down throughout the workout, although the weighted shoulder circles from your knees will require you to keep things more strict.
  • 1 0
 @bdub5696: Part of it! Definitely makes a difference, especially on heavier presses!
  • 1 0
 @theoskar57: Thanks for the feedback/suggestion! I'll keep this in mind for future videos on the website.
  • 1 0
 @jdendy: Sweet, let me know what you think!
  • 13 0
 Very good. Thank you. If your coming back from shoukder injury, say multiple dislocations/surgery and your range will never be full again, would be great to see a process where you engage or activate without full motion. Kind of a work up to it approach... Thks again for great vids. I’ll get there in 6 months!!
  • 3 0
 Left shoulder reconstructoon here, there is a point of only being able to do so much.

Another important aspect is bar width, a lot of stress/impacts with your hands too far out creates a lot of unneeded stress.
  • 3 0
 Agreed. I'm going under the knife at the end of the month here for multiple shoulder dislocations. I will be following the surgeons orders, but after the first six weeks, knowing how to ease into some of these would be very helpful!
  • 1 0
 I had a type 1 complete pectoral tear, and a partial labral tear. Had surgery a year ago; my shoulder has never been better!
  • 1 0
 Thank you! I appreciate you bringing up this point and I think subbing the dowel dislocations for a wall chest stretch would be a smart move for someone in that position. Good luck with recovery!
  • 2 0
 @hamncheez: I hope this can help!
  • 1 0
 @bikestocker: I would show this to your PT and get their advice on specifics, but would definitely substitute the shoulder dislocations for a wall chest stretch.
  • 1 0
 @DialedHealth:
Thank you will do!
  • 2 0
 Same! and this is just what I need.. not what I want... but what I need. great. video.
  • 1 0
 @biglev: well said, haha! THANK YOU!
  • 10 1
 these were great, but i couldn't watch the opening video. the music was overwhelming, loud and annoying, drowning out your voice. too bad, but the focused videos were great. (BTW, that kind of music, whatever it's called, gives a lot of people headaches)
  • 6 0
 Like getting shouted shoulder rehab instructions from someone at a rock concert.
  • 4 0
 @DirkMcClerkin: hahahaha #nailedit
  • 2 0
 I honestly agree! Funny enough, I had my videographer increase the volume(by my suggestion) before the upload. Hopefully you still get some use out of the single videos!
  • 2 0
 @DialedHealth: Hasn't been a rock concert lately so it's been hard to find shoulder rehab advice.
  • 3 6
 Seriously, why would anyone think that their ridiculous music choices should be emphasized over their actual expertise. it's time to grow up and be professional, Mr Distraction.
  • 1 0
 @polymathic: "I AM AN IDOT SANDWICH"
  • 1 0
 @polymathic: name the quote and I won't be offended by this comment, haha. Seriously though, the music was a misstep.
  • 5 0
 Great stuff. I broke my rotating ligament in my right shoulder five years ago jumping a way too large downhill ramp (for my age, I was celebrating my 50 then). Got arthroscopic surgery to repair both the broken ligament and a large muscle tear. All went well but I had more than a year of physiotherapy with many (if not most) of these exercises in a slow & progressive way. I can attest they do work very well but my advice to anyone on any post-shoulder surgery is: take it EASY. It is a long (for me two years) full recovery. I can ride hard again, but I do not jump large ramps anymore (I learned my lesson, jeje). Smile
  • 1 0
 GREAT ADVICE! I appreciate you jumping in with this experience.
  • 8 0
 Great content from an amazing human. Thanks Derek. Happy trails.
  • 2 0
 You rule James, THANK YOU!
  • 4 0
 Years and years out of rehab, I still do a lot of the same things your showing and several different things to not just loosen up the shoulder's but my lower back and hips as well. Problem is I'm either just getting to old and my joints are just breaking down to fast? Injuries and surgeries early on in life are coming back to haunt me I think. I get temporary relief from stretching/yoga/PT, Dr. says I need total shoulder replacement (F that), hips and lower back seem to take a beating after a ride so for me this is a constant battle to feel good enough to just ride, riding aggressively is getting to be less and less of a thing now and it's more about just riding to ride another day.
  • 1 0
 Great to know you're already using some of these exercises! Check out the Guided "Low Back Rehab Routine" on my website. Hope it helps!
  • 3 0
 What’s the US imperial conversion of a lacrosse ball?
Jokes aside, this is super relevant and exactly what I was looking for as I “re” hab after shoulder surgery in Jan. Many thanks for putting this together and luv the slogan.
  • 1 0
 You know it! Thanks for the awesome feedback. #STARTMOVINGFORWARD
  • 4 0
 The lacrosse ball has become a permanent staple in my bag now! Never leave home without it and try to hit my shoulders every day. The release feels so good
  • 1 0
 Traveling with it is a pro move!
  • 2 0
 Derek is a really great dude! His workouts have helped so much. At 54, I'm not as spry as I used to be. Pre-ride warm ups and workouts are a must these days. Comung off a wreck last year and torn rotator cuff and bicep mus le, I've had to modify some of the movements, but these exercises have really helped my recovery. Thanks Derek
  • 1 0
 Great to know the workouts have been helping you! Good call modifying the movements needed and getting the most of this!
  • 2 0
 Thanks for the shoulder program. Derek seems like such a solid guy that gives a lot to our community. If you use Instagram give him a follow. Always motivating and positive. His Dialed Health program seems like one of the best.
  • 1 0
 Thanks for the kind words on the content!
  • 2 0
 Hey Derek, Great stuff. I've been off the bike with Bursitis in both shoulders since December last year (non bike related). The pain was intense for a couple of months and I'm only just coming right now with free movement. Any tips for getting started with your routines so the Bursitis doesn't come back? many thanks Al.
  • 1 0
 Great question Al! Have you seen a PT since you started recovering from the Bursitis? If so, I'd follow the movement precautions or even show them this workout to see what they would recommend implementing.
  • 2 0
 This is awesome! Ive had dislocations and chronic pain/ tightness and in addition to prehabbing and strengthening I cannot recommend the Leatt shoulder brace enough to anyone struggling with shoulder issues. I started riding with it this season and it has given me a ton of confidence in my shoulder and I actually feel comfortable going as big as I always have as well as progressing. It’s definitely bulky but it’s so worth it with my shoulder issues.
  • 1 0
 Great to hear you have found that brace helpful! Hopefully you can add some of these movements into your routine to continue to strengthen/stabilize those shoulders.
  • 2 0
 Dislocated my shoulder 2 years ago, got back riding with zero surgery and just physio.

Managed to ride for 2 years, had a silly otb on a steep chute in November and ruptured the muscles around the joint. Had to have a reconstruction Christmas Eve.

Hammering the Physio and it’s still stiff and painful. I’ve been reduced to very calmly riding blue trails and it’s killing me
  • 1 0
 Ahhh that's brutal. Stay strong/smart mentally as you continue to recover. Hopefully these can help!
  • 2 0
 Thanks for this content @DialedHealth I had a very bad grade 4 AC separation almost exactly a year ago that resulted in surgery once it was apparent that PT alone wasn't going to suffice. My graft continues to stretch and I still experience shoulder pain almost daily despite doing the exercises given to me by the doc. My confidence in the shoulder is rock bottom right now.

I'm hoping I can implement some of these into my routine and experience less pain. *fingers crossed*
  • 2 0
 Thanks for your story! This was designed to help for those in your situation. Take it slow and hopefully these will have a huge impact.
  • 2 0
 Thanks for putting this together. It’s quick and easy, no extra equipment needed. How often do we jump into sports thinking they’re just recreational and we don’t need to prep our bodies. Thanks for making it easy.
  • 1 0
 WELL SAID! Thank you. Honestly, simplifying things can be the hardest part as a trainer!
  • 2 0
 Love these and your previous videos as well. Super helpful for us older cats that have been broken off to many times over the last 20 years. Appreciate it. They’ve been super helpful
  • 1 0
 YOU'RE WELCOME! #STARTMOVINGFORWARD
  • 3 0
 As someone else said, Derek is a great follow on Instagram. Always making me think. I’ve heard him on a podcast before as well, and he seems like a great dude.
  • 1 0
 Thanks for following all the content and for the kind words!
  • 2 0
 If you aren't listening to the dialed health podcast yet, you are missing out! So much stoke and good information to keep the motivation high to stay strong and capable on the bike
  • 1 0
 THAT'S WHAT I'M TALKING ABOUT! Thanks for listening to the pod.
  • 2 0
 all good stuff! I'm at a place of still wanting to go hard, so along with my excercise rountine I wear good fitting shoulder, elbow, hip protection....and when it happens, and I go down, its much easier to ride again.
  • 1 0
 Proper MTB Strength Training = CRASH PROOFING THE BODY
  • 3 0
 Derek's programs are amazing, if you want to get stronger and faster on the bike, give it a try
  • 1 0
 Thanks Julian! Stoked you have been getting the results that you're looking for!
  • 2 0
 Derek always brings great in-depths knowledge to training, riding and recovery! So proud to be part of the #dialedhealthfam from this side of the pond!
  • 1 0
 Thanks for repping the DIALEDFAM so strong across the pond Riccardo!
  • 2 0
 Another great, helpful video, thanks for always putting out amazing content Derek! Make sure to go follow Derek on Instagram he puts out great content
  • 1 0
 Thanks James! Stoked to have you as a part of the #DIALEDFAM
  • 1 0
 @DialedHealth can you upload this to your YouTube channel please too, hard to watch on little screen and do the exercises without staring to check what I'm supposed to be doing. Thanks
  • 2 0
 Broke my scapula last summer and am still dealing with a frozen shoulder that doesn’t want to thaw. Stoked to give these stretches and exercises a try.
  • 3 0
 I broke my scapula in 3 last November 28th in a bad crash where I just felt everything break on impact, including 4 ribs with top rib being the worst one.
The scapula is probably the worst bone I have broken.
My Rolondo thumb fracture took longer to get better (over 3 years), but didn't seem as bad at the time as my shoulder.
It's an every day conquest to get back race mobile and race fit.
Yoga, QiGong, insta physio clips for shoulder rehab and the gym many times a week have helped me get back to some sort of racing shape.
  • 3 0
 I broke my scapula in June last year. going swimming and letting my arm float around was the best rehabilitation for me, my right shoulder and upper arm was completely limp and paralysed for 2 weeks until I started bobbing about in the water. Then using a float as friction/ floatation aid started doing all manor of different movements Within a week I could lift my arm out side ways it was like a miracle. One year later I can bench about 90kg and shoulder press 25kg dumbells. Benching is abit weard though sometimes feels like I have bits of a broken plate floating about. Still not fully recovered but well on the way. And my tennis elbow has gone from having my arm in a sling for ages. Result!!!
  • 3 0
 I had surgery for frozen shoulder (mainly cleaned out scar tissue and inflamed areas) in November 2019. I’m still making progress, but not back 100%.
  • 2 0
 I've heard that is brutal. Hopefully this can make an impact on your recovery!
  • 1 0
 @betsie: Awesome you're taking action to get back to full form!
  • 1 0
 @theberminator: That's a smart way to rehab! Hopefully these movements can keep the progress rolling!
  • 1 0
 @Levelheadsteve: KEEP GOING!
  • 2 0
 Hi thanks for the videos. I've a knot in my back that won't go away after a broken collar bone. Any suggestions or just follow the videos above?
  • 1 0
 Get super consistence with the lacrosse ball. I would set a timer for 5 min every day to work on the knot by laying on the floor or even using a wall!
  • 1 0
 @DialedHealth: Thanks forhetting back to me. Is a lacrosse ball hard like a cricket ball or more like a tennis ball?
  • 4 0
 Struggled with shoulder issues for years. Thanks for putting this out!
  • 1 0
 I hope it helps! Thanks for letting me know you will be using it.
  • 3 0
 Awesome content as usual !!! Thanks Derek !!
  • 1 0
 Thank you Marcus! I appreciate knowing you're digging it.
  • 4 2
 Add some overhead farmer's carries in there. Absolutely killer (in a good way) just start slow.
  • 1 0
 Love it! Great to add when those shoulders feel healthy enough for some controlled overhead work!
  • 3 0
 Just like the bike parks tell me Prehab - Rehab- Freehab
  • 1 0
 HAHAHA that's a sick way to look at it!
  • 1 0
 Fowler Kennedy Protocol - start with this after surgery before jumping into this. I am still working towards it... 3 months on
  • 3 0
 Thank you for this!
  • 2 0
 You're welcome!
  • 2 0
 The old disappearing bike trick.
  • 1 0
 CLASSIC
  • 2 0
 Perfect timing on this. My shoulders thank you!
  • 1 0
 Sick! Let me know what you think!
  • 2 0
 just smashed my shoulder again today. great timing lol
  • 1 0
 That sucks, but great timing...I guess. Haha hope it helps!
  • 2 0
 Always stoked on this content!
  • 1 0
 Thank you to a DIALED FAM OG TRIPLE OG!
  • 2 0
 Great stuff Derek!!!
  • 1 0
 Much appreciated dude!
  • 4 2
 "WHAT WAS THAT AGAIN?"
  • 2 0
 "I'M GONNA GO TO THE BATHROOM..."







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