Shoulders are the most mobile and complex joint in the human body, but what they need in order to be properly warmed up and functioning well can be quite simple.

Mobility: for this we want to focus mainly on the spine, specifically the upper back. We need a mobile spine so that the curved shoulder blade can glide around freely. Focus on 2 areas of movement, rotation and flexion + extension. 2 exercises free this up well. 

Thoracic Extension: https://youtu.be/VZbJYMocgK8https://youtu.be/VZbJYMocgK8

Thoracic Rotation: https://youtu.be/zXwB4Po_gzg

Stability: for this we want to hone in on 2 functions, improving the rotator cuff’s ability and strength in rotation and then tying that into a pulling action.

Rotation: https://youtu.be/YCvNYinvBF4

Pulling: https://youtu.be/so5z5oBh5wo

Strength: we want shoulders to be strong in a variety of ranges of motion. Ring work is great to tie in strength while having to stabilise through a range of motion.

Antagonist: https://youtu.be/88bL5A-k-S0

Supplemental: https://youtu.be/jasqqBAOo_4

You may not need to do all of these each day, for example if you have very immobile shoulders then focusing time on mobility and stability is a good way to progress.

If you have mobile shoulders then focusing on Stability and Strength can be a good way to progress.

If you aren’t keen to warm up then we look at how you move on the wall, learning to relax your shoulders when needed and engage them properly as well is very beneficial. Upper anchored climbing is a great way to do this: https://youtu.be/K_m4PVi_Y3Q