One of the greatest issues facing wrestlers is the ability to stay healthy while competing and training at a high level. 

The most common setback I see in the gym is a shoulder injury, and If you have played sports at any level or lifted weights for any length of time, you’ve probably experienced some type of shoulder pain. This is in part due to the way people train and part due to the nature of the shoulder joint itself. Before we get into the training issues and some ways to fix them, let me give you some background info on the shoulder.

The shoulder is an extremely complex joint made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm), as well as the associated muscles, ligaments, and tendons. The humorous loosely attaches to the scapula in a ball and socket type of joint that allows the arm to rotate in a circular manner or to hinge up and away from the body. The joint must be mobile enough to do a wide range of dynamic movements (think throwing a baseball), but also stable enough to lift heavy objects and push and pull. This compromise between mobility and stability opens up the door for a large number of shoulder issues.

Now, when most people think of the muscles of the shoulder, they probably think of the deltoids (anterior/front, middle, and posterior/rear) and the traps. While these are the biggest muscles of the shoulder and the ones that give that area of the body its shape, there are, in fact, many smaller muscles that are just as crucial to shoulder movement and health. The Rhomboids and levator scapulae are muscles in the upper back that if left untrained allow the shoulder to slump forward and rotate inward — the classic “benchers shoulder.”

The muscles of the Rotator Cuff are the supraspinatus, subscapularis, infraspinatus, and trees minor, all of which contribute to the stability of the shoulder. Often in our training, these muscles get overlooked and take a back seat to traditional shoulder exercises for the deltoids. Let’s face it — a stability-based exercise for the tiny rotator cuff muscle subscapularis doesn’t sound as sexy as doing a heavy shoulder press to build massive front delts. But it’s this line of thinking that leads to imbalances and injury.

Here’s the solution. I’m going to teach you three exercises that are crucial to shoulder health and stability. I’m willing to bet that you will be amazed at how challenging these movements can be and how weak some of those small supporting-cast muscles have become due to neglecting them in your training. These three exercises I recommend doing daily as pre-hab and incorporate them into your normal warm-up (which should already include some good dynamic stretching!) and make a habit of completing the circuit before you pick up your first weight. 

Daily Shoulder Prehab Warm-up Circuit

1. Butterflies

This one is all about mobility, or lack thereof. Take a seat with your back against a wall and your feet together infant of you with the soles of your shoes touching. Stretch your arms straight out at your sides with your thumbs up. The back of your hands and as much of your arms as possible should be touching the wall. Press your arms back into the wall and keep constant pressure as you raise them overhead slowly then back to starting position.

Complete 12 quality repetitions.

2. Prone Raises

Start laying face down with your arms out in front of you in a “V” shape. Point your thumbs up and raise your arms off the ground while squeezing the muscles in your upper back.

Complete 12 reps then rotate your thumbs downward for 12 additional reps. Last, bend your arms at 90 degrees with your thumbs pointing up and raise your arms as you squeeze your scapula together for 12 reps. If you want to up the ante and incorporate some core stability, these 3 movements can also be done while laying across a Swiss Ball. Keep your lower back tight and focus on raising your arms as opposed to moving your torso.

3. Supermans

While laying face down with your arms outstretched, flex your low back and glutes to slightly raise your torso and legs off of the floor. Keep your spine neutral by not looking up. Slowly perform a pressing movement, either with your hands empty or holding light (2.5 or 5lb) plates. Complete 12 reps.

Entire Circuit

1. Butterflies - 12

2. Prone Raises: a. Thumbs Up - 12

b. Thumbs Down - 12

c. Arms Bent - 12

3. Supermans - 12

*complete 1-3 rounds of entire circuit before each workout

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.