With me, my client did the following. The hill walk to run for ankle mobility and a run from Hill to a flat treadmill.


We then do straight arm lateral raises with the back of the shoulders pulled back, I’ve found this is very good for widening the shoulders and it’s mobility also allowing a lot of blood flow Into there. I suggest going light first.


I then get my client to go on the bike due to foot motion and also movement of the feet.

After this we do dumbbell prone rows with lightweights so that he can hold the dumbbells for 3 seconds when he holds and squeezes the dumbbells past the body.

Also a slow deceleration on the way down helps to avoid aggravation of the shoulder.


The last exercise is dumbbell incline press to draw the chin in engaging the chest, upper chest and shoulders while mobilising the neck for healthier shoulders.