Bent over overhead shoulder raises

This video demonstrates the correct technique for Bent over overhead shoulder raises, which is a great shoulder exercise to really target the Lower Trapezius muscle in a more functional way to improve Scapula (shoulder blade) movement. This can be part of shoulder rehabilitation from anything from Rotator cuff injury to shoulder impingement syndrome.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your shoulders with attention to the lower Trapezius
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Bend the knees and hips and keep your back straight
  5. Try to get your body parallel to the floor
  6. Take hold of a dumbbell in each hand
  7. Next squeeze your shoulder blades down and together
  8. Now while maintaining straight elbows, elevate your arms up above your head so that they are in line with your body
  9. Then control back to the start and repeat
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).