11/23/2025
Your Shoulders Are Ready for a Challenge! Are YOU? 🏋️♀️
Pt. 2: Coordination
Now that you can activate your rotator cuff, it’s time to teach it how to work with the rest of your shoulder system. This phase is all about coordination and getting the cuff and scapula to sync so you can move with strength and control.
Here’s the key:
Pulling your shoulders BACK and DOWN (the cue everyone hears) actually locks the rotator cuff out of its best position.
Instead, think UP + slight tilt back. This frees the cuff to contract and relax smoothly.
To train this:
⭐ Y’s
Lie on your belly with arms overhead, forehead resting on a towel roll.
Lift into a Y shape while keeping the shoulder blade stable, not pinned back, just supported.
Hold for 60 seconds.
⭐ W’s
Shoulder blades wide, elbows low.
A tiny shrug is okay here, and rotate your little fingers toward the ceiling for even more scapular stability.
Hold for 60 seconds (yes, it’s hard!).
Once that feels solid, move between W → Y → W to challenge coordination through motion.
These drills teach your cuff how to stabilize dynamically, so later, pressing overhead, reaching, and doing lat pulldowns becomes smoother, safer, and stronger.
👉 Loading comes in Pt. 3. Stay tuned!
