Mayan Shoulder Plan2016-11-01T18:08:39+00:00

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Jared@theclimbingdoctor.com

Mayan Prevention Program

A dynamic warm-up will increase the blood flow to your muscles, ligaments and joints to prepare them for activity
These exercises will loosen your shoulder to help prevent injury. Click here to see why you have to do this.
Make sure elbows do not dip below shoulders

This exercise should be performed prior to each category of exercise listed here to “reset” your nervous system to maintain proper movement patterns. These exercises will loosen your shoulder to help prevent injury. Click here to see why you have to do this. Once you regain your movement pattern then you can add a resistance band to the position. Once that improves then do against a wall. Then finally standing without support.
You can do whatever you choose but make sure if weight bearing to keep good shoulder positioning and not rotating your torso. You can widen your feet to assist. Click here to preview your plank with reach video to see ideal shoulder blade position. 
You can choose anything that targets the muscles in the back. 3 sets of 8-10. I,Y,T, L’s, TRX, reverse flies on a decline are all fine. I prefer this series in the video.
Tips: make sure your shoulder is externally rotated. Do not let your hands go behind your shoulder, meaning don’t over stretch the range of motion.
This is the muscle that keeps your shoulder blade from winging. Click here to see why you need to do this exercise.
Hang board pull-ups, hangs on small holds and system board. Just make sure to perform pull-ups only in a partial range of motion (not to the top) and make sure shoulder blades are always engaged. Can perform this exercise below to engage the scapular muscles prior to hanging.