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 StartedStart 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 NeededLacrosse Ball, Dowel or PVC pipe, 1 Small Pair of Dumbbells
Shoulder Prehab Routine: 20-25 MinThis 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 RepsShoulder Torque(Dowel): 10 Reps (2 Sec Holds)DB External Rotations(Floor): 10 Reps (Each Side)Weighted Shoulder Circles: 10 Forward/10 BackCool Down: 1 RoundHuggers & 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 FORWARDCongrats 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.
Just a few moments of leaning forward and saying "eh!?"
Another important aspect is bar width, a lot of stress/impacts with your hands too far out creates a lot of unneeded stress.
Thank you will do!
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.
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
I'm hoping I can implement some of these into my routine and experience less pain. *fingers crossed*
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.