Work a few of these into your routines before you start any lifting and mix them up across the week. 2 sets, 10 – 15 reps. Comfortable weight.
Band pull aparts
Feet shoulder width apart, palms facing down for two sets. Switch to palms facing up for another two sets. Slow and steady holding for 2 seconds at the full extension
Isometric rotator cuffs
Involves putting the muscles under tension without shortening or lengthening them. Good if mobility is a problem due to injury. All four holding for 30 seconds and repeat. Back of hand into wall, External rotation in neutral self resisted, external rotation in neutral wall press, belly press.
Kettlebell Turkish get up
A great full body exercises and fantastic for hitting all shoulder mobility cuffs , muscles and tendons.
Hanging weight pendulum
Grab a 5kg – 10kg weight and with your arm loosely hanging begin with small circles one way increasing to larger circles and repeat going the other way. Switch arms. Begin to incoporate straight back and forth movements mixing it up as you get more confident
Kettle bell windmills
Increasing spine strength along with targeting all major shoulder components. Big hit on the major core muscles when performed slow and steady
Kettle bell swings
Because of the thick grip on kettlebells your shoulders have to work overtime to control and grip them. Keep in mind ‘thrust’ the main power and movement should come from the hips more so than the arms. Mix it up with high raises and mid level raises
Overall, ditch the dumbbells for TRX (post for exercsies here with downlaodable sheet) for a time to really build some solid shoulder strength and core
Nutrition wise eat plenty of fish such as Salmon for it’s Omega’s and plenty of spinach, think popeye. A great supplement to take before you train to help your joints is GluComplex Gold It’s a reasonably priced comprehensive formula Combining 19 ingredients specialised for joints, more info here.